WORKOUT (3-4 sets per exercise x 6-10 reps)
I do 4-6 exercises per workout, NOT ALL OF THEM.

CHEST DAY (I do at least 2 pressing exercises and 2 fly exercises)

Pressing:
Incline/Flat/Decline Dumbbell Press
Incline/Flat/Decline Bench Press
Dips

Flying:
Incline/Flat Fly
Cable Crossover
Dumbbell Pullover
Butterfly (Pec Deck)

BACK DAY (I do at least 2 pulldown exercises and 2 rowing exercises)

Pulldown:
Weighted Pullup
Pulldown
Straight-arm Pulldown
Dumbbell Pullover
Hammerstrength Machine Pulldown

Rowing:
Barbell Row
Cable Row
T-Bar Row
Hammerstrength Machine Row

SHOULDERS DAY (I do at least 2 pressing exercises and 2 lateral exercises, and I do 1 shrugging exercise)

Pressing:
Seated Dumbbell Military Press
Standing/Seated (Behind the Neck or In Front) Barbell Military Press
Arnold Press

Lateral:
Side Lateral (Dumbbells, Cable, or Machine)
Front Raise (Dumbbells, Barbell, Plate, or Cable)
Rear Delt Raise (Dumbbells or Cable)

Shrug:
Barbell Shrug
Dumbbell Shrug

ARMS DAY (really long day, may need some revising)
Bi's
Standing Barbell Curl
Overhead Cable Curl
Preacher Curl (Dumbbell or Barbell)
Spider Curl
Barbell Curls Lying on an Incline
Seated Dumbbell Alternate Bicep Curl
Standing Hammer Dumbbell Curl
One Armed Dumbbell Preacher Curl
21's

Tri's
Skullcrusher (Dumbbell or Barbell)
Triceps Extension (Cable or Dumbbell)
Close-grip Bench Press
Dips

DIET:
Kashi GoLean Cereal w/ Milk for breakfast
Concrete and Essential AmiN.O. Energy preworkout
WORKOUT
Myofusion postworkout
Barilla Plus/Dreamfields spaghetti (anything that is whole wheat or low glycemic index) for lunch. I also have my multivitamin and fish oil at this time.
Perdue/Weaver Chicken Strips or Tuna for supper
Dinner is pretty much anything goes
Quaker Weight Control Oatmeal w/ Milk before bed

These are just the staples and basis for my diet, but I'll definitely snack on other things as well. The basis is: High Carb and Low Sugar. I try to take in a moderate amount of protein and I don't really care how much fat I take in.