Routine was as per discussed in
http://www.discussbodybuilding.com/My-routine-m461520.aspx Diet is flexible but i always plan ahead a day or two or if i can a week ahead. I never decide the morning i get up what ill eat during the day. Using a balance of 30/50/20 for protein/carbs/fats, i cook all my foods so i know exactly whats in them and count the calories based from that and add to an excel sheet.
A good day will be like
Breakfast: cereal or oats & glass of milk
Snack: Yoghurt, tuna sandwhich
Lunch: Chicken salad, tuna sandwhich
Snack: Protein shake
Pre workout: Protein shake with banana + honey on toast
Post workout: 2x honey on toast & whey shake
Dinner: Fried rice with chicken
So thats what the diet looks like, thats just one day of course, i might post the excel sheet in the nutrition forum at some point.
PS never been told i had good genetics heh, ive always been skinny so it never enters your mind.