Controlling appetite

Far too much carbs, you only need that much if you want to build muscle, ie getting the body to go anabolic. As said drink more water but don't over do it. Too much can deplete sodium levels which can make you tired, plus you need sodium for cycling.

Think theres too much science and analysis nowadays.i run 5 miles in morning before my 20 mile cyle commute to work,weekends i run 10mile a day then cycle 50miles.im 5'11 and weigh 170lbs.when im hungry i eat,simple.my body tells me when i need food

Seems to be a lot of carbs there, it's not just about calories as a total, but your macros.
I think (there is a lot of trial and error with nutrition, so you need to try different things to see what works for you) that a reduction of your carbs, and add some good fats instead.

Have a little look at this; http://www.velonation.com/Blogs/Ben-Greenwood/ID/181/Food-Glorious-Food.... You say you are 10% body fat? What is wrong with that? As Ben suggests loosing weight can be taken too far. But do not forget there is more than one process going on here; you walk into a room not hungry, smell food, you are then starving! Why? If I sit down at home I just think of food constantly, however going out on a ride will stop this feeling! What I am saying is, are you hungry because you want food, or are you hungry because you need food, and how do you know the difference? I loose weight by going on long rides and then eating no more than usual. It is not easy! One thing I 'use' is good old pasta + pesto but substituting some (or all!) of the pasta for carrot or parsnip, with cheese on top of course! It works for me! But remember what Ben says!

Maybe it is not quite enough kcal? 3700 sounds right, but it is hard to work it out perfectly, do you actually put weight on if you eat a little more?---I Just read the above reply, looks like I was beaten to it.

Apart from eating low energy density food one thing that helped me was just not eating until late in the day. I realised that if I did not eat past 8ish in the evening I did not wake up hungry, breaking the habit of breakfast just took a couple of days. Then I just waited untill 2 or 3 to eat. At the time I could do all my training in the evenings on weekdays so it was no problem. On the weekends I ate breakfast lunch etc. and did long rides. During this time I knocked out 96 hours riding in a month and was gong really well. It sounds kind of odd, but I hate being hungry all the time and it seemed to do the trick. I am doing a similar thing now and it seems ok, but the trouble is I have some morning workouts that would be rubbish without some fuel i the tank.

Doc without going to deep into your maths, it does look right to me, but just monitor your weight/body fat after a few weeks to make sure its right, as Im sure you know, the stuff in books is good as a guide only.

Your diet looks fine also, protein does give you the fuller feeling longer and there is plenty of slow burning fuel there also, but be careful with the corn chips and 9 bar, if they have any hydrogonised or chemically altered fats in them from cooking at all it could be causing a problem

As far as keeping the pangs down, the old drink lots of water works, I have low cal cup-a-soup to get my through if need be, you can also try psylium husks http://www.myprotein.com/sports-nutrition/whole-psyllium-husks/10530061.... its a bit of a last resort, but its basically soluble fibre that will swell a little in you gut

If weight is not a problem, add some more fruit or a egg white omelete, in fact 6 egg whites is only 100 kcal and a good dose of protein