My current routine is:

One body part a day (except I group bi/tri), core every day (I rotate between obliques abs and lower back), and 20 minutes of cardio to finish it off (usually a stepmill).

Doing chest/tri and back/bi is a such a newb workout; it's a dumb grouping of muscle to workout together.


As for diet......I need to get back one one. I would say 60-70% of your body change is nutrition based and the rest is your workout.