For training I use the A.T.S. program from Scivation. Its created by Derek Charlebois.
Its an Agonist-Antagonist lift. I like it a lot.
For example: Bench Press (1 min rest) Bent Over Row (1 minute rest then repeat) its this design for every muscle group except forearms and calves. And dead-lift is by its self.
As for the diet im a broke a** college student so I buy whatever is cheapest. Im aiming toward the C.H.A. diet from Scivation, with some modifications.
Dead-Lift - 405x6 (Not bad for just having surgery)
Bent Over Row 185x
Straight Leg Dead-Lift 270x6
Barbell Curl 90x12
Skull Crushers 135x5
If you want to know any other lifts let me know. I cant think of any other good ones right now.
Quads Both 26i
Calves Both 16i
Forearms Both 12i
Arms (Flexed) Left 16i Right 15.5i (I know my arms are weak as hell right now)