Dorian
What worked for me in the begining was The HIT tpe program that Dorain Yates published in Flex a few years back. It worked great and I loved it but now two hernias later I am going to try less brute force. More along supersets and giantsets.
I coudn't tell you about diet cause I change my ideal on diets way too often.
Please Scroll Down to See Forums Below 
