I found this site a long time ago when I started working out.
It gives various routines based on how many days you can make it to the gym, and lists the exercises you can do. I've done both the three day and four day. I haven't done the four day in a long time since I wanted more times in the evening since I started working full time. Since then I've started working out in the mornings. But back in college, only working part-time, I had plenty of times during the day/morning to hit the gym. I would work out M-Th every week. Though, I didn't do much cardio until a couple years ago.
For a while my routine was this:
Jogging and gym were always followed by a protein shake within 30 mins of finishing the workout. Let me know if you want some recommendations in that department as well.
For a diet, just keep it simple. Eat what your mom told you to eat. Don't eat a lot of fast food, get your whole grains, and eat your vegetables. Watch your portion sizes. Eat until you're satisfied, not until you're stuffed. (unless you're bodybuilding, then eat until you're stuffed, down a protein shake, then eat some more).
If you want a beer, drink it. The most important thing for a diet (and when you exercise, you earn this right in my opinion) is indulge! It's all in moderation. Have that triple chocolate cake after a special dinner. In fact, eat someone else's desert too. They'll just whine about how fattening it was anyway. And that's annoying.
Edit: You asked about cardio before or after. This is up to you and you'll probably need to try both before you can figure out what you prefer. Cardio beforehand is good because it gets the blood flowing which is good for preventing injury. But... it can also tire you. Cardio afterward is good because you're getting cardio and you're not worn out before you hit the weights. But, you lose that before-workout warm-up. Personally, any cardio I do beforehand I try to keep minimal so I'm not tired when I start lifting. If I do any heavy cardio, I'll burn what's left in the tank after a good weight lifting session. But, I do cardio on days when I'm not weight lifting since my schedule affords me that flexibility.