Tuna out of can (light mayo), hard boiled eggs, hot dogs (no bread), peanut butter with celery, baby carots, micro-brew beer (once and a while), vegies, cheese, popcorn (light), steak, chicken breast.
I jog and play hacky sac (an excellent way to do cardio BTW) on my days off from lifting.
Monday lift Chest/Back
Tuesday jog/hacky sac
Wed Bicepts,tries and forearms.
Thrusday jog/hacky sac
Friday Leg work ie. deads/leg curls etc.
Sat day off.
Sunday Church and jog/hacky sac.