Your workouts are pathetic at the bare minimum, Try something like this and see how it works out for you!
Incline Dumbbell bench,Decline Barbell Bench,Weighted Dips, Dumbbell Flyes supersetter with inverted pushups! Biceps: Barbell Curls,Hammer Curls and Drag Curls
Barbell Squats,Leg Press,Heavy Lunges
SLDL Deadlifts or Goodmornings,Lying Leg Curls,1 Legged standing leg curls,Seated and Standing Calf raises, Toe raises
Seated dumbbell shoulder press,Dumbbell Upright Rows,Heavy Shrugs,Side Lateral Raises,Bent over Lateral Raises.
Close Grip Bench,French Presses,Cable Pushdowns
Deadlifts or Rack Pulls,Barbell Rows,Pullups,Pullovers with dumbbell,Finished off with ultra heavy dumbbell rows!
This is very similar to what I do and its worked fking flawlessly, Although I tweak it occasionally to keep progressing. As for your diet its pathetic and needs a lot of work from what i'm seeing!