In all honesty i've been looking to do the same. Feel free to post what you've been doing and your progress what not.
We can make a competition of it: fancy pants human nutrition diet vs what ever i can afford/find/whatever i feel like eating diet.
I'm just about to have my pre-workout feed now; 2 cheese toasties made with bread we stole out of a dumpster on saturday night (don't judge me). The battle of the ***ans commences!
What a thief, yeah I read the brackets, couldnt help it.
Anyway, Im gonna contradict myself a bit because to be honest, my diet is that of Jabba the Huts but I do put together some good succesive days of good complex carbs, lean meats (chicken and tuna), fruit/veges and milk or ice cream for dairy, I lack water because I replace it with sports drinks (not energy drinks) and cordial (or cool-ade as some of yous might know it as) I should drink more water. Its just the weekend where the diet goes plentiful, ugly but absolutely delicious.
My current training (this is how you become the best lol)...
2 day split programme...
Monday, Thursday (Upper body)
Warm up: 5mins treadmill medium pace
Strecthes: dynamic
Bench press: 100kg 4 sets of 8 reps (but it always ends up being 8, 8, 7, 6 due to no spotting partner)
Incline press: 50kg 3 sets of 8
Pec fly machine: 80kg 3 sets of 8
Lat pull down: 47kg 3 sets of 12+ (I dont want a big back, so I just tone it and keep it strong, Ive kept at 47 ever since I started)
Seated row: same as lat pull down, same reason
Bicep curl: 12kgs 3 sets of 15+ (I got big arms so Im trying to keep them toned, lol "I got big arms".)
Tricep pull down: 24kgs 3 sets of 12+
Tricep machine (forgot the name): 60kg 3 sets of 12
Swiss ball sit ups: 5 sets of 20 reps
Swiss ball russian twists: same as above
Tuesday, Friday (lower body)
Squats: 150 kgs 4 sets of 8 reps
Leg press: 300+kgs 3 sets of 8 reps
Leg extensions: 96+kgs 3 sets of 8
Leg curls: 96+kgs 3 sets of 8
Shoulder press machine: 40+kgs 3 sets of 8
Upright row: 50kgs 3 sets of 8
Rear deltoid raises: 20kg dumbells 3 sets of 8
Oh and Wednesday I run for 45mins on my personal track and Saturday I do the same run and a group fitness class at this gym Im at.
My lower body days doesnt have any calve raises or workouts. Yep thats me..