First of all the training in fasting cardio and / or weights will not provide benefits in terms of improving body composition, for those exercises if you train very early in the morning I recommend making a dinner high in carbohydrates (of course, adjusted to your weight and to your physical demands), and in the morning eat a source of rapidly absorbed proteins like eggs, you could also eat a fruit or a fruit smoothie.
You can do this food at any time of the day, except for those who train very early, as I said before.
- Moderation in proteins: We must incorporate protein sources: About 20g is enough to maintain high protein synthesis and reduce catabolism (Phase of metabolism process in which meat is destroyed).
These proteins would be: egg white, chicken breast, lean cuts of meat, etc. - High in carbohydrates: These represent the energy that you will use in your training. A person for example of 60kg or 132 Lbs could make a meal before training of more or less 60g that are cereals (rice, oats, etc), flours (pasta, bread, etc.) potatoes or potatoes, among others.
- Low fat: Persea americana or avocado as you want to say, is the best since it delays gastric emptying and can cause discomfort in our physical activity.
I will be publishing nutrition for training, meals or days of cheating, carbohydrates that can be eaten and how to lose weight, I will also post recipes to make a rich diet and grow muscles naturally.
In the future I will post tutorial videos to lose weight, define and grow muscle
I hope you have served my post and that you liked it