I took a few pages out of several books and pretty much do my own variation. Read 'body for life' for a good start on the basics.
Work each muscle group with two different sets of excercises (ie, curl bar/machine curl, then dumbell curls), and at least 3 different muscle groups each day (mix up upper/lower body workouts in between to rest). 6 sets, start light/high-rep finish heavy medium rep.
Eat whole foods. Simple whey protein, and most importantly get a post workout to include a fast digesting protein/carb blend with BCAAs. I like Aftershock, tastes damn good too!
< 170lb, 3-4% body comp.