Pre workout meal?

Now I want an everything bagel with cream cheese.

Be sure to eat this meal 1-2 hours before your workout. NO carbs, save them for after. Protein and fats only. Protein macro will detirmine cals. 1-2 grams of protein per lb of bodyweight divided evenly among the number of meals you are eating in a day (4-6 minimum)
Get the fats and proteins from foods you enjoy...cashew chicken, beef and veggies, tuna and mixed bean with ,salsa and some avacado whatever you like Recipes are easy to find and the fewer ingredients the easier to make. Use up your leftovers and plan ahead. Planning is key. Wish you lots of success building lean muscle mass

Hm, if I'm going to go workout I usually eat 1 or 2 boiled eggs, and maybe a slice of toast with peanut butter on it. Of course, yesterday before hitting the gym I ate a bowl of spaghetti and meatballs, so, yeah...

Be sure to eat this meal 1-2 hours before your workout. NO carbs, save them for after. Protein and fats only. Protein macro will detirmine cals. 1-2 grams of protein per lb of bodyweight divided evenly among the number of meals you are eating in a day (4-6 minimum)
Get the fats and proteins from foods you enjoy...cashew chicken, beef and veggies, tuna and mixed bean with ,salsa and some avacado whatever you like Recipes are easy to find and the fewer ingredients the easier to make. Use up your leftovers and plan ahead. Planning is key. Wish you lots of success building lean muscle mass

What? Why? Please elaborate why these rules.

There is no magic meal. Generally carb loading for performance you won't see significant benefits until it has been fully digested which requires longer than an hour. Honestly, it's whatever makes you feel best. Some people can train on empty stomachs and some people NEED food or they feel sick and vice versa.

Most proteins won't digest fast enough for you to get any benefit and fats usually cause people to feel lethargic, but you will see people eat some simple sugars like a banana and/or a protein shake / bcaa's just because they digest quickly. Meal timings are largely irrelevant. I probably wouldn't eat a fiber bar... you might feel energy because of the sugar, but fiber and exercise seem like a bad mix.

sorry apparently I can only edit a post within an hour...so i'll try to respond again lol
suggsestion is based on the scientific principle optimizing hormone levels and maximum growth...
keeping your carb intake low before your workout ensures optimal growth hormone release and increased the seotonin levels.
The idea is to eat a well balanced meal of lean protein and slow digesting carbs ( brown rice, yams, quinoa etc) about 3 hours before your workout. This allows enough time for the for the food to leave your stomach and enter into your muscles and tissues.
Then 1 hour before (or 30 mins) your workout consume another serving of protein - a shake now is fine (or an easily digested form of protein from egg whites or fish is fine
It is best to avoid fats for 4 hours before your workout ( i miss spoke earlier and thank you for letting me clarify my point) and 2 hours afterwards Do this as you will be releasing a substantial amount of insulin toward the end of your workout by consuming high glycemic liquid carbs. Insulin is a storage hormone so its presence in the bloodstream is likely to be stored as fat.

After your workout your body is ready to absorb nutrients. Have a large serving of carbs as well as a large serving of protein.Fats now will slow the absorption of the nutrients..

This is also the best time to take any vitamins or nutritional supplements.
The rest of the day eat healthy and keep the protein supply up. Your recovering muscles need it and if you don't supply it your body will steal it from other muscles.

This is the approach my husband and I follow. It is directly from the program laid out by ben pakulski ~ runner up in last years Arnold classic.

This is my offering of suggestions and advice. Take it or leave it, either way happy lifting