Hi there, good to have you here
I want to tell you that I'm proud to see your positive attitude and applaud you for talking about things, that must be quite difficult to recant. You showed a little strength, heart and courage in your words, but also some beauty to what you said, which looked very heart-felt and touching
I'll post something below which that I post sometimes for people and has been slightly modified, so it should be good for you to get started with
This is something I posted some time back, it may be of interest to you.
Any other questions feel free to ask.
Bowl of Whole-grain Cereal and scrambled Eggs, (2 Egg Whites + Yolk)
A bit of Chicken, a 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
A few Peanuts, some Chicken + Raw Carrott.
Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Bowl of Chicken Soup, + Pot of yoghurt.
Turkey + Cashews
Ham + 2 large Tomatos
Pork + Mashed Potato.
Chicken and Mushroom with a small portion of 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.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
Cardio days you're looking at interval training for 30 minutes a time or maybe something like Sprints or HIIT.
For weights you can then do a TBT where you're hitting every muscle group 2x with 8-10 repetitions per set. Usual things like Squats, Deadlifts, Chins etc etc, but a Gym instructor should be able to sort that out for you.
Hopefully that all makes sense.