For people who like their carbs it is always better to have the wholemeal versions if possible. For example wholemeal bread is better than white and wholemeal pasta is better than the normal stuff and so on.
I have an intense gym routine with a bit of boxing where I can. I do the gym routine in cycles. Because it is approaching summer i'm about to switch from my bulking phase to a cutting stage so I will be doing at least 4 cardio sessions and 2/3 weights sessions. When I switch back to buliking (October) I will be doing 5 weights and 1 cardio session.
With food, it is important not to make yourself hungry, just make sure your diet is high in protein and ensure you have a carb rich meal staight after work out.