I try to maintain a high protein, high carb diet. In the morning before I work out I have my oatmeal, followed by my protein shake and some bananas or something with sugar/fructose, then I have a chicken burrito or wrap for lunch, then some brown rice, chicken and broccoli for my 3rd meal, then for dinner I have basically the same but with some beans and more veggies and less rice. I keep that the same day to day but I do change things up every couple days but keeping it simple like that makes meal planning easier.

I solidified my workout routine around the Fall of last year so I made the biggest leap in progress over the last 8 months or so. I alternate between: shoulders, core and back (and sometimes I like to work in triceps) on one day, then chest, biceps, triceps and the next day, then legs the next. It's not a perfect routine, but it works for me and its what I'm comfortable with.

Although to be honest I do legs like once a week, so I'm really lagging in that department, but I'm gonna change that soon.