This will give you and overview of my TRAINING and DIET program as well as some GENERAL TIPS I've picked up over the years.

Please note, I am by no way a professional and consider myself a novice in lifting weights. What might have worked for me, might not necessarily work for you. Use what you can and create your own workable solution from all other successful trainers experiences.

MAINTENANCE AND BUILDING
I do a maintenance program for 3 months and then switch to an intense building program for the next 3 months and then repeat cycle.
During the maintenance program, I lift slightly lighter weights (sometimes with slightly more reps) but generally still stick to the same program for both maintenance and building.
During the building 3 month period, I increase the lifted weight on all exercises on a weekly basis, forcing the muscles to respond and grow - kind off like a shock treatment.

TRAINING PROGRAM
All exercises are done in 4 sets per exercise.
I do 8 reps per exercise (unless otherwise noted) with muscle failure occurring on the 8th rep.

MONDAY - pecs & abs
flat bench press, incline bench press, decline bench press,
cable pec machine
abs routine:
3 different crunches (lying on floor with legs in air, sitting on bench in v-shape, exercise ball crunches)
all are done in 3 sets with 15 reps per set.
Feel the PAIN, if no pain then you are simply NOT squeezing those abs hard enough! Abs are like any muscle group they must be train in low reps to the point of failure to grow. U not gonna grow deep rippling abs by doing 200 crunches in a row...

TUESDAY - shoulders
(Note: some people prefer to switch the shoulders and leg routine around so that legs is on Tuesdays and shoulders on Wednesdays.)
Lateral raises, front raises, military presses, standing front barbell upright rows (or whatever one call it!),
shrugs

WEDNESDAY - legs
leg extensions, squats, leg extensions, squats, calve raises

THURSDAY - back
straight bar pull down, flat bench barbell raises, straight bar pull down, seated rows

FRIDAY - biceps & triceps
biceps and triceps exercises are done in supersetting mode - without resting in-between. Provides a great pump.
seated biceps curls (alternating, dumbbells), triceps extensions, barbell curls, triceps cable extensions, standing hammer curls (alternating), triceps dips, concentration biceps curls, triceps extensions

SATURDAY - rest
SUNDAY - rest

POINTS OF NOTE
a) 45 minutes before training I take 5g BCAA's on an empty stomach.
b) 15 minutes before training I take a whey isolate with glutamine (plus NAC and ALA).
c) Lots of water while training.
d) Immediately after training I take whey isolate with a banana and glutamine (plus NAC and ALA).

SAMPLE DIET
08h00 (waking up!) - 1 scoop whey and 1 scoop casein proteien shake with water.
09h00 - 4 wheetbix pieces with milk and 2 tblspoons sugar.
11h00 - 4 egg whites, 1 scoop whey with water
12h30 - 2 scoops whey with water & 10g Glutamine
Training
14h00 - 2 scoops whey with water & 10g Glutamine + 1 banana
17h00 - 2 scoops casein proteien with water
19h00 - small evening meal. No starches. Only veggies/salad and proteien (fillet, chicken or fish - 150g)
22h00 (bedtime) - 2 scoops casein shake with water.
Note: whey and casein proteien contains zero carbs and is pure proteien. One scoop = 20g approximate

HOW TO GROW AS BIG AS POSSIBLE QUICKLY
I get asked a lot by guys new to lifting, what to do to grow as quickly as big as possible. I am no guru on bodybuilding, but I have learned my fair share as time progressed. So here follows some of the truths that I have learned:
My suggestions to guys new to bodybuilding is always the same. You will not grow, no matter how hard you lift if you do not get the train/eat/rest pattern sorted.
1) Do NOT overtrain. This is the easiest way for your muscles to shrink - literally! The best growth usually occurs when you work a muscle group intensely only once a week. You have to rest about 2 days a week. Your body MUST have time to grow and recover. Muscles do NOT grow in gym (they actually get teared down), they grow outside the gym while you are sleeping/recuperating/resting.
Overtraining is by far the biggest mistake people new to the sport makes.
2) No matter how hard you train, if you do not eat correctly, you will NOT grow. Diet determines 80% of your bbng success. Eat 7 small meals a day. Each meal must have a good protein source. First meal must be when u wake up (protein shake) and last meal when u go to bed (slow release protein shake).
LOTS of water. You must use a potent Multi Vitamin.
3) The type of exercise you do is not that important. What is important is that you do the exercise with a heavy enough weight so that you reach muscle failure by rep 8. If you focus on slow controlled movements, forcing the muscle with intensity to failure at rep 8, you WILL grow (if you rest enough and eat right).

Follow the above rules, make sure you cover a muscle group once a week and train with highest intensity possible. Then the type of excercise does not matter so much anymore, because you will grow.

HOW TO GET CUT?
First I must state that I have never struggled to loose weight.
The main reason for my low bf% is that I eat VERY little carbs (like in VERY little!).
I try to eat a fair amount of good oils (flaxseed oil, extra virgin olive oil, etc.) with every meal.
Again, lots and lots of water is critical for a fat-loss environment. High water consumption WILL speed up your fat-loss