Currently, I'm following the routine Stu has provided me which is a 2 on, 1 off body part split. The split is Chest, Back/Bis, Off/Cardio, Shoulders/Traps/Tris, Legs, Off/Cardio, repeat. I'm in the gym normally around 2 hours each day (oh no, overtraining, lol). I ramp up and then bang out a few sets at that top weight.
As far as cardio during the prep, I'm using a mix of steady state and intervals. I absolutely hate doing cardio, but you gotta do what you gotta do. Steady state is done on a treadmill at an easy pace but high incline, while intervals are done on a recumbent bike.
For nutrition, I've been following a carb cycling plan where I get 2 low days, 3 medium, and 1 high depending on what I'm training that day. Over the weeks we've slowly come down in carbs. The one thing that I can't recommend more than anything else as far as nutrition is to KEEP A LOG. It's helped me stay accountable and will give me something to look back at during future preps.
Whether cutting or bulking, I think not much should change. Just reduce calories and add in cardio (slowly, not all at once). You still should lift heavy in order to keep all the muscle you built as well...you need to give your body a reason to keep the muscle.
I don't know how much detail I can get into about the exact numbers and everything for this prep as you may need to hire Stu for that (trust me, it's worth it, lol), but in my next post, I'll go over what I've done in the past as far as all of the above.