I agree with all the advice, but Kanos rang truer with me. Alot of carb eating going on that is mostly processed sugar. Chocolate milk, gels, yogurt (look at the grams of sugar in your yogurt and then look at grams of carbs. Its usually the same amount. Our body has no use for sugar but to store as body fat, unless your burning so many calories through intense exercise. We need protein to maintain our muscles especially if there is higher intensity workouts and carbs are for energy. Whats your energy output in your evening rides? Take in a protein source for muscle recovery after your ride and leave the carbs for morning. Your body is not going to burn off the carbs you eat right before bed but to store as body fat. Especially if you are trying to lose weight. Wheres your fruits and vegetables in all of this. We all need a variety of nutritious nutrients.