About the diet
I would suggest according to some Phd Sport Science coaches and nutritionists who have also won olympic medals and trained professionals to follow at your pace the following guidelines around training
For the rest make sure you eat a lot of veggies, clean meat and good fish, and for the rest of carbs go wholemeal like brown rice, rye, quinoa. They all have Low GI, realease energy slowly, Contain plenty fiber, good minerals and vitamins and phytonutrients.
Since you are new and suppose young you will get the best out of it, especially if you start early on.
1 to 4gr of Carbs per Kg, 1 to 3 hours before training
2-3 gr per kg of Protein (Preferably Whey Hydrolized in powder form)
a 4:1 ratio of Carbo to Protein (to increase insulin and GH response, increase recovery and slow breakdown)
I personally like Vitargo for this training drink. (Check it out, is very good)
So something like 50gr and 12.5gr
0.8 Carbo per Kg and 0.5 of Protein, free leucine and phenylalanine per Kg (Stimulate glycogen synthesis)
Burke(1) recommends to consume 7-10gr of Carbs per kg for strength power and endurance athletes to mantain training intensity and to ensure adequate glycogen storage.
Burke: Nutrition for recovery after competition and training. In Clinical Sports Nutrition.