Weight / Fat loss

A really long cycle ride and it's suggesting 4,000 calories (which I've only done once in the last fortnight).

I estimate I hit 4000 cals pretty often. As I'm trying to gain a little more muscle and lose fat. I need to keep calories at a resonably high level.

Trick is to consume it evenly throughout the day for me. If my dinner is calorie poor, I come back from training and eat the contents of the fridge before bed.