Eat a gram of protein per bodyweight, get it from various sources (lean meats, nuts, yogurt, whey, etc.)

As far as working out -- stay with compound movements -- squats, deadlifts, presses, rows, etc... Also, do some olympic lifts -- hang cleans, snatch, explosive shrugs, etc...

Try to train each body part 2 twice a week:
Chest/Shoulders/Tri's x2
Legs/Back/Bi's x2

Do core/ab workouts before the Chest days.

Have a good whey protein supplement -- And take a good multivitamin --

If you do cardio make sure you treat pre and post workout meals the same as lifting, LOTS OF PROTEIN, etc...

GOOD LUCK