gawain ko yan, i always work out after work to relieve myself of stress, and like boss ugat i take a quick hot shower after working a hard and heavy workout. it makes me feel relaxed.
more protein (lean), more fat (healthy MCT's), and less carbs (high GI out - go for low GI foods like oats, camote, etc. just eat high GI foods (preferrably bananas and some protein powder after workout to replenish lost glucose in your bloodstream after working out), and lots of water (around a gallon per day, excluding 2 liters while working out).
training wise, go for a compound exercise (barbells / machines) and 2 or 3 isolation exercises (dumbbells / machines). aim around 12 - 20 reps per set for 4 sets, and employ high intensity training techniques (super sets, tri sets, giant sets and drop sets) to squeeze out all the cuts you want. throw in 2 25 - minute cardio sessions (before and after your workout) and you'll be headed to chick city in no time.