Eat clean, natural foods in approximately a 40% carb, 30% protein, and 30% fat proportion. Get at least 1 gram of protein for every pound of lean body weight. Eat a calorie surplus for half the year. Eat a calorie deficit for half the year. Supplement with powders, and shakes, if necessary.
Do heavy, compound lifts every other day. Lift at 60% of 1-rep max for 4 sets of 12 reps, until you can squat 1.5x bodyweight. Then shift to lifting 3x/week, 80%1RM for 3 sets of 8. Ignore cardio, except for HIIT when running a calorie deficit.