Day 1: Bench Press - 215lbs 4 sets of 7-8
Incline DB Press 75lb dumbells 4 sets of 10
Decline Smith Machine Bench Press- 250 lbs 4 sets of 8
Flat Bench DB Press- 90 lb dumbells 3 sets of 6-7

Day 2: DB curls- 3 sets w/ 55lb DB's of 12
Dips- 4 sets of 15
Tricep Pulldown- 3 sets of 12
EZ Bar Curls- 4 sets of 12
Skull Crushers- 3 sets of 15
3 sets of 21's
forearm curls 4 sets of 15
Straight bar standing curls 4 sets of 10-12

Day 3: Iso Row - 4 sets of 10-12
Lat Pulldown- 4 sets of 12
Leg Press- 3 sets of 12-15
Leg Curl- 3 sets of 8-10
Leg Extension- s sets of 12
DB shrugs- 4 sets of 20
Deadlift- 3 sets of 10

As far as the diet goes it varies daily depending on whats made for dinner still living at home so the parents make dinner, but heres what it basically is:
Breakfast: Cereal w/ milk and bannana
Lunch: Sandwiches w/ chips, milk or soda and random food
Protein shake before and after workout
Supper: (I Work at a restaurant so i get free food so this one is never a set meal) Normally a chicken sandwich with fries and soda and mostly all the time with a salad.
Occasionally a protein shake before bed (depending on how much money i have for protein)

hope this helps guys, sorry i cant be more helpful with the diet cause it is never really the same, but thats why im asking for advice on it, thanks guys,
Dave