His 1:00 meal is way too small (a bit of cheese and some fruit). That’s three hours before he trains, so that should be a good-sized meal, not a snack. The pre-workout feed should be a snack, something that is easy to digest but with protein and carbs. Cottage cheese would be good (if you can handle dairy) or a good ol’ protein drink would be fine.
There are tons of good beginner articles here at T-Nation, so get into the Articles section and get ready to read and learn. And you should expect that reading and learning about training and nutrition is going to be a long-term project. Enjoy the journey, it’s fun to transform your body and get stronger.