This is the sort of thing I've posted before, that might help.
Any other questions feel free to ask.
Bowl of Whole-grain Cereal and scrambled Eggs, (2 Egg Whites + Yolk)
1/2 Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Portion of Turkey + Orange
Small Portion of Peanuts, some Chicken + Raw Carrott.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Bowl of Chicken Soup, + Pot of yoghurt.
Turkey + Cashews
Ham + 2 large Tomatos
Pork with mashed Potato.
Chicken and Rice
100g Halibut + Broccoli
Beans on Toast
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper. Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bent over Barbell Rows, 2 sets, 10 reps
Bench Press, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
An instructor would be able to help you.
If you do Cardio, you could be looking at interval training for 30 minutes a time, or maybe something like Sprints or HIIT.
So your weights and cardio schedule could look something like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
As I say, any other questions or minor modifications, especially to diet options, feel free to ask.