For diet you should look at this (PDF download, so you need acrobat reader to read it).
For a four day week I'd do an upper/lower body split, so day 1 do lower body work, then day 2 do upper body work, then you can either repeat the workout for days 3 & 4 or do different exercises. So, for example:
Before you start do a few minutes of warming up which can include some mobility work & any pre-hab stuff, or something that'll warm you up a little (so cycling, light dumbbell or kettlebell swings, rope jumping etc)
Day 1
Squat 3x10
SLDL 3x10
Calf raise 3x10
Day 2
Chin-up 3xmax
BB Shoulder press 3x10
DB bench press 3x10
DB row 3x10
Day 3
Lunge or bulgarian split squat 3x10 (each leg)
Leg curls or glute ham raises 3x10
Calf raise (different version if possible - so standing, seated, donkey or 1 leg calf raises)
Day 4
Pull-up 3xmax
DB Shoulder press (you can do alternating if you prefer) 3x10
Dip 3xmax
T-bar row 3x10 (if you don't have a t-bar row machine swap with an inverted row or similar)
Extra work:
On lower body days if you feel like you have more in you then you can add in some grip work, so gripping a 45 pound plate for time in a pinch grip, holding 2 dumbbells for time, doing a farmers walk for distance carrying 2 DB's, or if you need to some neck work, or forearms.
After upper body days if you have the energy you can add in some biceps & triceps works, so curls are a good option for biceps, as are extensions or pressdowns for the triceps.
These are classed as 'extra work' in these sessions. If you feel 'done' by the end of the main session then feel free to leave them out, they are an optional extra just to help finish off a session when energy is high. Your actual aim is to work out so hard you are too tired to actually do these extra sets.
Notes:
About the squat
Sit back into a squat, try to keep the knees so they don't go over the toes, don't do a really wide stance like a powerlifter, you may want to experiment with stance width later, but for now keep it around shoulder width. The weight you carry isn't as important as the depth, work on getting to parallel with your back still in a neutral position. Don't use a smith machine, use a squat rack.
About SLDL
Stiff leg deadlifts can be hard for someone doing full range of motion, so you might want to start doing them at just below knee height if you have any problems. Also you need to use full size 45 pound (20Kg) plates, smaller plates cause a larger range of motion (ROM), so if you can't do the exercise with at least one 45 on each side do it in a rack. It is possible to do these in a smith machine, but a barbell is superior.
About Chins, pull-ups & dips
These should be started using only bodyweight, but once you've reached your goals you should add weight. If you can't get a full rep then start just doing the negative portion of the lift (lowering), really fighting the descent, work up to 10 reps of negatives, by then you should be able to do at least 1 full rep, so next time add 1 full rep & 9 negatives, then when you can get that 2 full reps & 8 negatives etc.
End with a cool down of some stretching. I like to add any foam roller or other soft tissue work to the end of a training session, many prefer that at the start.
My advice is to always start lighter than you think. Weight training is a long term activity, you're aim is to be training for decades, so there is no need to rush adding on the weight. Put aside your ego & start with little or no weight on the bar at first (or even just bodyweight at first), get the form right, then slowly add weight. Every time you feel you've got that lift perfect.
This routine will last you a few months, the main reason to change will be you want to try something new. If some of the exercises are new to you let me know & I'll find a youtube clip or similar to show you.
Home 
Good video though!