I will say, I do not follow any set meal plan. I don't need it. A meal plan should be about instilling discipline so that you don't eat the next piece of cake you see and touch your dick at the same time. Eating poorly kills progress.
There's nothing wrong with doing cardio after a workout, if you WANT to do cardio. I, however, rarely focus on cardio at all. Generally twice a week. My warmups consist of muscle ups, burpees, lunges, good mornings, and the like. I do, however, always stretch after my workout. Picked it up after my car accident.
SS is probably the best way to go, but if you're too lazy to do what Chojin says, go
here.
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