I eat about 2000 to 2400 cal a day.AS for my change in diet I swore off most process foods like breads, pasta, and no sugar loaded foods. I upp my vegetables and just steam them.
as for my weight program .Day one pressing movements bench, military, incline I like to pyramid the weights over 6-7 sets the first two are really light sets of 8 then go heavy for top set of 3-5 reps then go back down with a 10 and 15 . I do about 16 to 24 set per workout. rotating exercises every three Weeks.
Day two is built around the deadlift, trap bar, stiff, sumo, and pulling rows ,chins . The reps on deadlift don't go over 10 but the row, do have high rep on the end, total sets 16 to 24
changing every 3 weeks.
Day three is squat day , front, box, leg close, legs wide 6-7 set pyramid.here is where I do something different hard ride on the bike,sprints 4 to 5 of them.
well here is a little more info for you guys.I am 39 years old 5 foot 7 I weigh around 200 bulking and 170 I look pretty lean not ripped but normal.here is some of my personal best are bench 255 squat 390 and dealift 455.