Thanks for the advice and have done some tweaking to the program. Here's the revised routine which will be a 1 on/1 off cycle.
Workout 1- Chest/Back/Shoulders
Side Raises or Upright rows
2-3 sets of 8-12 reps for each exercise except for calves which will be done for 10-15 reps. Sets taken to near failure.
As for diet, I stick to a moderately high protein (1g per pound of lean bodyweight) moderately low carb (1g or lower per pound of bodyweight) and fats are at least at 20 %.