J-

Here are some articles from Monique Ryan's "Feedzone" series on Velonews.com that might provide some helpful information. Remember, however, that there's training and then there's training. Some of the dietary guidelines out there for replenishing glycogen stores are for people who are doing some serious training. For the rest of us, eating a sensible, well-balanced diet, along with plenty of water, is usually enough IMO. The only time I worry too much about it is before morning rides, when I know I need to replenish my liver glycogen stores after what amounts to a fast during sleep. I, too, like my post-ride chocolate milk, but I make a point of drinking it only when I have a high mileage week planned or am doing long/intense rides back to back.

http://www.velonews.com/train/articles/9885.0.html
http://www.velonews.com/train/articles/7985.0.html
http://www.velonews.com/train/articles/7985.0.html
http://www.velonews.com/train/articles/10021.0.html

Just a few additional thoughts: I think you could safely eliminate your pre-ride gel and your Gatorade for rides less than two hours. Your afternoon snack and water should be sufficient. That will save some calories that could be "better spent" on more nutrient dense foods. I further agree that you should eat something after your evening rides. I realize that you often end up bingeing when you do, but skipping meals is not the answer to that problem unforutunately and will likely either just slow your metabolism down and/or lead to bingeing a day or two later because you feel deprived.

I agree that you likely need more fruits, veggies and lean meat and complex carbs. With respect to the latter, simple sugars (like those found in gels) have their place in your diet, but they're better left for on-the-bike energy. Otherwise, stick to complex carbs like brown rice, whole grains, beans and veggies. They take longer to digest, don't lead to spikes in blood sugar, are more nutrient dense and provide fiber for the health of your digestive tract. They'll make you feel full for a longer period of time.

I know this may sound overly simplistic, but if you think less about food as either something you deny or indulge yourself, and more about it as fuel to do what you want to do and live the kind of life you want to live, you might find it easier to make healthier choices. It further sounds like you need to get your husband on board with your dietary goals. It saddens me to hear that your legitimate weight loss goals are eclipsed by his desire to eat out. Perhaps there is some room for compromise in your routine, e.g., you will agree to eat out one night during the week and weekend, but not four. I realize it's easy for me to say this, but let him sulk. Does he, by chance, have issues with food and/or his weight?

K-