As above, do a little background reading on how you can become a nutritionist. It’s a little bit scary when you realise how many frauds there must be out there. Hence why folk are just a tad sceptical.
Anyway, back on task. My advice is thus. Don’t get too hung about about what food to eat and when. Again, as above, you already know the difference between what is good food, and what is bad food. Do I really need to creat a list ?
The very simple ( maybe over simple ) answer is to simply cut out as much of the bad foods that you can. My own personal daemon is alcohol. Cut that out right now ( at the very least during the week ) You’d be amazed by how many calories are in that pint glass.
Proper sport scientists who can give proper advice are expensive, and unless you are racing at a high level, un-necessary. I have colleagues who teach sports science to degree level, and this is one the textbooks for their nutrition modules on the course.
The guy who recommended it to me has coached GB team cyclists, so actually knows what he’s on about.