I go to the gym mostly to supplement my MMA training.
Usually I do 30-40 minutes of cardio then about 40-60 minutes of weights, I don't use the free weights just the machines.
I would normally use:
Chest Press, Chest Incline, Tricep, Shoulder Press, Bicep Curl, Lat Pulldown and Leg Press. I'm not sure if those are all the correct names, they all just involve pulling weights attached to wires.
What sort of sets/repetitions should I be doing to possibly increase size? I'm not very big (76kg) but have noticed my shoulders and arms becoming more muscular but not my chest at all. It's my chest that gets crushed when training BJJ. I need to add some size.
Also, what food is ideal when I arrive home after working out?
I was told that I cannot do anymore cardio as it will counter my weights by burning too much calories.
I know very little on the subject overall - just looking for general advice.
Thanks in advance for your help.