I answers to these questions are bigger than I can help with here. These are the keys to bodybuilding and we spend our life times trying to answer these questions. And the answers are all unique for each of us. We are all a unique puzzle! Some do better with carbs. Some with fats. And these get adjusted differently depending on if you are dieting down or adding mass. No matter what, protein is high. That will hold true for everyone. So start with 1.5g of protein per lb of weight per day, split into 5-6 meals. Then add in carbs around training and some fats in on meals not around your training. For training, a classic 5 day split, doing about 4 exercises for 4 sets per body part would be good. You don't need to train 2x day. Even the best guys in the world train with weights 1x day. If you are really killing it, you wont have the energy to do this more than 1x a day. For anything more though, I would have to be working one on one with you. If you are interested, check out my services at the Next Level Nutrition page, here at Naps in the menu on the left. You can email me there