don't train more than 3 or 4 times max per week, no more than 6-9 sets for any body part, 6 for small ones (delts bi's tri's traps forearms calves) and 9 for the bigger ones (chest, back , abs , legs : glutes, hips, quads and hams) work in 6-12 rep range , always alternate between high reps and low reps, focus on major compounds movements (squats , deads , bench press, military press, barbell row...) take a week break every 6-8 weeks of working out and change ur woukout each cycle
like Radar said eat 2 grams of proteins per pound , ur worst days when u just maintaining can go to a minimum of 1 gram per pound, and at least 3 grams of carbs per pound , can go up till 6 if ur a heavy bulker, but u won't get it all lean if u wanna stay lean as much as possible stay at 3 grams.
as for EFA's (essential fatty acids) eat about 50 to 80 grams per day.
these r just the basics, i know u still have lot of questions to ask and will be answered , don't worry everybody will assist u here on EF
good luck
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