Is there something specifically you were looking for? I checked the first thread you made and I thought the responses you received were fairly thorough and on point.
Anyway, my summary response...
Food = 40% Carb, 30% Protein, 30% Fat
- At least 3000 calories per day, preferrably more
- 4 to 6 meals a day
Strength Training = 3 full body sessions a week
-Use the major lifts (Deadlift, Squat, Dips, Pullups, Overhead Press, Bench)
-Supplement your training with explosive lifts (Any olympic lift or variation) and explosive exercises (med ball, clap pushups, box jumps, etc.)
Let us know what you are looking for.