[B]A good diet plan is before every work out, you assign a snack type that wouldn't fill you up to the point you might throw up but to the point where you feel energized and ready.
A good workout plan is overall most of all muscles since you don't know what to expect
But after you finish a workout (Hour to a hour and a half to retain injury) you'll want to have a full good protein meal (To heal your muscles and get bigger quicker) but make sure it's after breakfast. (Best meal of the day to contain energy) Best suggestions right after workouts is fish, beef, steak, all this in the category that has a high level of protein, or you can always use protein shakes, works either way.
Remember to rest your muscles, arms and chest range to about 2-3 days of rest. Legs are about the same, abs is depending how hard you work it, you mostly can work those every 24 hours. Shoulders can range from 3-4 depending on how you want them to look like.. if you're working the full range from shoulders to shoulder abdomen, towards the neck, it can be a good 3-4 days.
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