Wow. Some people pay a lot of money for what you want us to post for you!
haha no kidding! Diet is debatable but, a ratio of 40/40/20(P/C/F) is the agreeable norm i think, some like fat to be around 15 tho'
I would help you out but im not to good at designing these type of things or i would be getting paid for it!
If you want to gain you would need to find you maintenance caloric intake and eat around 500 calories more than that.
Training, most people do a split routine. A common one is...
Mon- chest/tris
Tue- back
Wed- cardio/abs
Thur- legs
Fri- shoulders/bi's
Sat- rest
Sun-cardio
...ive been messing with split routines forever trying to find the right combo. Thing is you dont want to have a muscle be indirectly worked the day before you actually train that muscle group. I find it kinda hard personally to stick to a routine because i always feel to urge to do something else on that assigned day. Just play with it.
btw You can add cardio in ED or EOD as long as you keep the sessions short and after your lift weights.
Hope this helped. At least its free! lol.