I am a huge fan of full body workouts completed every 72 hours, I do mine push, pull, legs, and then switch over to shoulders, bis, tris, traps, forearms, and calves, all super-sets for the most part as long as there is no crossover of secondary muscles. 9 sets for every body part per workout except for legs which get 12 since they recover better than any of my other body parts.
I do 125 carbs, 50 protein, and 18 fat, 90 minutes before the workout so that my stomach is empty by the time I get to the gym. I do an intro workout carb intake of 50 grams with EAAs added in, in order for my bodies insulin spikes to prevent muscle protein break down during the long workout. The workout usually takes 2.5 hours give or take, but some days I push the intensity a bit to much and finish in under 2 hours so usually next workout I have to ease up a bit and take extra recovery time between sets so that I don't build up a recovery deficit which happens to me when I push things a bit to much and don't recover fully before the next workout. For me the first few working set will tell me if I need to ease up or not, if they feel heavier then they did last workout, I drop the weight down a peg for the next two sets of the exercise. (Almost like mini in built de-loads). For progression, I like to add an extra rep every time I'm still feeling good at the current last rep of the set, works great since I'm only pushing forward when my body is feeling ready for it. After workout nutrition is 70 grams of protein and around 150 carbs in the two hour window post workout split between twp fast digesting meals.
I am going to try a 4 day split for a bit quite soon, but I really love this style of doing things and will switch right back to it in unless another way of training I try blows the results out of the water.