Aside when I was younger and did an extreme amount of volume, I just thought the more I did, the more gains I'd Get. That just never seemed to work for me. My style has always been on the low volume side. With a gradual reduction even further.
But, with that reduction in volume, I work each bodypart more often. just about 2x per week. I just figure the more often you can hit a bodypart, the faster the gains. But, that can work against you if you do to much and don't allow yourself enough time to recuperate.
Lately I've been moving away from my modified dc routine. I'm combining more explosive type training on the first set, and then a slow controlled higher rep set for my 2nd set. I only do 3-4 sets per bodypart. But 2x per week it works out well.
I had a unique experience back when i tore my tricep tendon and after surgery, i was forced to go much lighter. I just slowed everything down, didn't concern myself with weight. once i got to a certain strength level, which was still farrrr weaker than before the accident, is when i really noticed size gains.
so i just decided to go back to what i did during that time. I just think doing it slow, not super slow has great benefits, especially when combined with faster more explosive sets.
As far as my diet, its been the same for years. I get made fun of for eating so many protein shakes. They really aren't protein shakes, they are meal replacements. What im taking now is the perfect meal, as far as meal replacements go. best protein profile there is, perfect amount of good fats, perfect amount of the right kind of carbs. and a good amount of fiber and vitamins and minerals.