I am more inclined to agree with Craig on this one.
I am naturally lean and could quite easily eat what I want, when I want. However, I think there is a lot more going on that just what the scales are saying when it comes to nutrition.
I work a full time job and train in the evening, the principles I follow:
CHO% is dependent on the intensity of that days training. For example a General strength day I will consume less % of CHO and slightly up the fat %.
Consume the majority / if not all of my CHO after training. (google Carb backloading) Also consume the majority of my calories around training times.
Regardless of what day it is try to consume 3+ portions of leafy greens ( spinach, kale and brocolli are my favourties)
A sample GS day for me would be:
8am 3 Egg Omlette
11am – Protein + nuts
1pm – Chicken / Tuna Salad
3pm – Protein + Nuts
Post WO/ Recovery smoothie
Dinner – Pro + Grain / Root veg + fibrous veg
The difference on a speed / speed endurance day is that I would probably have Porridge w/protein for breakfast and I would also consume simple CHO before and during training. I also tend to eat basically whatever I want post training if it was a big session. Sometimes I do beleive its just about calories and heck a Pizza is a good way of delivering calories!
Every 1-2 weeks I will have a cheat day, with my idea behind that to make sure my metabolism does not crawl to a stop.