Having a large muscular body requires different fuelling to a lighter rider, a legacy of my bodybuilding days is that any exercise however light tends to activate " muscle memory" and I get heavier.
My burn rate is shown as 600 calories per hour, so a typical 200 burns 6000, which I cannot take on board as my stomach tightens, and my body still tries to be as light a possible at the start of any competitive sport, even though Audax is not. So here is a typical 200 fuelling strategy
Night before fish and chips
Breakfast toast and jam plus tea
First stop tea and cake
Second stop tea, breakfast/lunch/cake/sandwiches
Third stop tea or milkshake/ diet coke with optional cake
I carry gels which are rarely used and flapjacks. On different days I may only drink 750ml of water along with the tea and other liquids, some days 2250ml
Post ride I tend to have a long drive home, so I have to refuel in the 2 hour window, stuffing in anything I can find because of the calorie deficit. Lots of fluid on the way home, more milkshakes and diet coke