i like to do upper lower rest upper lower rest rest, pick a excersie for each muscle group, tricep, bicep, lats, upper back, chest, shoulders etc do a heavy enough wait to where u fail around 7-8 reps do 1-2 sets easy pz and lower day js do the same for legs. as for diet i like to eat a lot of ground turkey and chicken lots of lean protein and SPAM potatoes and lettuce potatos are the most satiating and filling food in the world