I am a male 195 pounds and I want to find the balance of cardio, weight lifting, and nutrition in order to maintain mass while maintaining speed and endurance.

Okay…you want to eat protein obviously. Divide your meals up to at least 4 per day. Drink plenty of water (Tea or natural juices count here too…) Fresh fruits and veggies over fast food anytime…cut out a lot (not all) of the processed breads…

What I do is cycle my training without changing my diet too much…over an 8 week period I will do something like this…

2 weeks of Light lifting and cardio / flexibilty training
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2 weeks of medium lifting and cardio / flexibilty training
2 weeks of heavy lifting and flexibilty training
2 weeks of medium lifting and cardio / flexibilty training

rest for a week doing fleixibilty training…then repeat…

I maintain my weight and bodyfat percentage while increasing my muscularity at a good slow pace…no stretch marks this way…

**** side note….my flexibilty training also includes my core training. The 2 weeks I go heavy I do not do cardio…