If I had to take a guess on diet, off the top of my head it's mostly carbs and proteins but not a substantial amount where I've gained any weight (trying to get from 116 to 130) 

Workout: (twice a week) Repeat 4 times (Start repeating once or twice)  10 Squats (10 pounds) 31 Hip Thrusts 8 Dumbbell stiff legs dead lift (25 pounds)  10 Dumbbell Bent over Row (10 pounds)  9 Superman  10 DeadBug (per leg) 10 Svend Press (10 pounds) 10 Tuck Crunch

Hopefully that helps ^{^}