Need Nutrition Help and suggestions for my workout plan

Monday
Squats 4 X 10,9,8,7
Leg Extensions 2 X 12
Leg Curls 2 X 12
Calf Raises 3 X 10
Lunges 3 X 6
Single Leg Deadlift 3 X 10
Plank 3 X 30 Secs
Flutter Kicks 3 X 25 Secs
1 Mile Run

Tuesday
External Rotation 3 X 10
Internal Rotation 3 X 10
Delt Raises 3 X 10
Lat Raises 3 X 10
Lat Pulldowns 3 X 10
DB Bench 3 X 10
Incline DB Benche 3 X 10
One Arm Incline 3 X 6
Shoulder Press 3 X 10
Front Raise 3 X 10
Low Back Ext 3 X 9

Wednesday
Front Squat 4 X 10,9,8,7
Single Leg Press 3 X 8
Calf Raises 3 X 10
Hip Abduction 3 X 10
Hip Extension 3 X 10
Hip Flexion 3 X 10
Crunch Machine 3 X 10
V-Ups 3 X 10
Double Crunches 3 X 10
1 Mile Run

Thursday
Tricep Extensions 3 X 10
Overhead Tricep Ext 3 X 10
Skull Crusher 3 X 10
Seated Row 3 X 10
Single Leg DB Row 3 X 10
Upright Row 3 X 10
21’s X 2
Bicep Curls 3 X 8
Reverse Sit ups 3 X 10

I just made this and am looking for suggestions, I have 3 of the 4 hip exercises, can’t think of the other one right now for some reason. I also need help with making a basic diet too.

Thanks for the help