Try to eat a clean diet consisting of 5-6 small meals a day , here is a list of things you should be eating:
protein: Chicken, eggs, fish (oily fish ) lean beef (steak) ham, Protein shakes
for
Carbs: wholemeal breads, pasta, sweet potato, rice, oats, wholemeal breakfast cereals!
and in the Veg department of the diet : pea's carrots mixed salads, broccolli, spinich, almonds, apples bananas, oranges etc
you said that your a barbell and dumbells andthat you do cardio , your off to a good start , not too sure if you have a bench if not get one and you'll be set
a routine that you could use
Monday - chest shoulders and triceps
3x10 press ups
3x10 bench press
3x10 dumbbell flyes
3x10 dumbbell shoulder press
3x10 front raises
3x10 side lat rasies
3x10 skull crushers
3x10 one arm dumbbell extension
3x10 close grip bench press
wednesday - legs, abs, forarms
3x10 barbell squats
3x10 dumbbell lunges
3x dumbbell calf rasies
3x50 sit ups
3x10 dumbbell wrist curls
3x barbell wrist curls
Friday - Back, traps biceps
3x10 bent over barbell row
3x10 deadlift
3x10 one arm dumbbell row
3x10 romanian deadlift
3x15 dumbbell shrug
3x15 barbell shrug
3x10 barbell reverse curl
3x10 dumbell curl
3x10 dumbbell hammer curl
with tuesday and thursday being rest days