Just a basic beginner-intermediate routine (3x per week, whole bodies):
3 x per week, 2 warmup sets (25% / 50%), 2 work sets
5 week cycle starting at 8 reps per set and ending at 12, after 5 weeks go up 10%
Squats
Bench
- super-set bench crunches
Standing barbell calf raises
- superset bent-over rows
Overhead barbell press
- superset tricep pulldowns
SLDL
I've done 4 cycles of the above so far and I've just started the 5th cycle. After this cycle is done I'll be moving to a 4 day split routine instead as the above is subject to some pretty serious diminishing returns.
I've always had problems with my diet, largely because I find it difficult to eat over maintenance (and I know; this is the same old tune that everybody sings

).
A sample day would look something like:
BreakfastToast w/ peanut butter & jam
protein shake
Morning snacktrail-mix (~200g)
oatmeal
lunch200g chicken breast and 1/2 cup quinoa (or equivalent)
afternoon snackprotein / mass gainer shake or same as lunch
dinner200g salmon + 1/2 cup quinoa + 1/2 cup broccoli
evening snackCasein protein + psyllium husk (the psyllium slows down the digestion of the casein even further through the night)