Eat a diet high in protein (poultry, steak, salmon, eggs, milk), fibrous carbs (beans, brown rice, corn, sweet/white potatoes, grits/oats), and healthy fats (eggs, salmon, walnuts, flax seed). Eat your carbs and proteins throughout the day and up until after your workout. Curb your carbs after evening-time.
Lift with compound movements and finish up with isolation exercises.
Compound:
Bench press BB or DB
Squat
Deadlift
BB row
Military Press
Isolation:
Arm curls
Skullcrushers
Chest flys
Leg extensions
Leg curls
situps
Dumbbell Side bends
etc.
Hit up the heavy movements for 3-4 reps, working your way down from 10-12, 8-10, 6-8, 3-6. Hit the isolations for 3 sets or so, going no lower than 8 reps, no higher than 12. Form an intelligent program from that bit of info.