Don't eat sugary and high-fat food within half an hour after you come back from fitness, it will absorb too many calories. It is best to drink water within half an hour after exercise.

Strength training is usually better from 2 pm to 6 pm. The following is the time plan of diet, for your reference:

Breakfast at 8:00, 250ml yogurt or milk, proper amount of vegetables and fruits, a cup of oatmeal or three slices of whole wheat bread, and 4 eggs (two whole eggs and two protein).

Extra food 10:00, two pieces of bread and a glass of orange juice.

Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, and appropriate amount of fruit.

Rice 14:30, two egg whites, a banana, 200ml milk.

Training 16:00,

Dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, and appropriate amount of fruit.

It is unscientific to eat only fruit. Fruit contains monosaccharides, which will be converted into fat if it is too much. Vegetable salad would be better. A proper amount of staple food+vegetables+skinless chicken breast (or lean meat) is enough, which can balance nutrition without consuming too much fat and calories.

Note: High protein, low fat and rich in carbohydrates. Appropriate amount of vitamins and minerals, drink plenty of water.