my general training goes something like this
Mon - Chest + Bi's
Tues - Back + Traps
Wed - Legs (+ calves obv)
Thurs - Shoulders and Tris (often with upper back and traps)
Friday - Chest + calves
Legs and Chest are interchangable in this, same with bi's/tri's and sometimes i do legs split ham/quad on different days
I have also added in some intervals 1-2 times per week and ab training as i no longer really do much sport and this will help to keep me lean
My diet used to be fairly shocking, its now based on a few items - sweet potato, brocolli, spinach, asparagus, brown rice, chicken, fish and eggs - also lots of omega 3s and some peanut butter. i have occassion High GI carb postW/O but usually get it from a powder source.
Meals are usually meat, sweet pot / brown rice, and veg.
Sometimes i like a salad with chicken or tuna pre workout as its quite light.
I take a pre workout (super pump max or Mutants preWO when i need a kick up the back-end and i have just moved from Gaspari MyoFusion onto Kinetica whey. I also have Sci MX Mass when bulking and sizeon intraworkout.
And ZMA before bed. and when i can afford it i like to have ON Casein before bed too, and before long shifts at work.