Lately I've been doing 3 days on, 1 day off.
Day 1 - Quads, Calves, Abs
Day 2 - Back, Biceps, Hamstrings
Day 3 - Chest, Triceps, Shoulders, Abs
I usually work out between lunch and dinner, which is around 3:30PM.
Diet:
Breakfast: Smoothie with assorted frozen fruit and 40 grams of protein...