I am looking to re-build my fitness level, by I only have limited time periods during the day to work with. Currently I take an hour walk at around 7:00am every morning, and swim during the day twice a week.

However, I am starting a new work schedule soon which will only allow me morning and afternoons in which to train. My new location has given me access to a local gym that has an amply sized swimming pool and weights area. I am not too good with weights upper body wise, and so this is also something Id like to develop.

My plan is as such:

- Swim 7:00AM - 8:00AM every morning.
- Weight Training 2:00AM - 2:45AM every other day.

I have also altered my diet recently (last few months) so as to take the following out of my diet completely: nicotene, alcohol, sugar (refined), white bread/pasta/rice and red meat. I am aware that attempting the above regime may leave me very tired given that Ive been out of training so long. Has anyone advice on nutrition that may help?

Thanks.