I haven't answered because there are some folks here who are fitness consultants by profession. But, I'll share what I've learned from various sources that I trust:
1. Typically you want some energy food (carbohydrate) before a workout and protein after. So, if you exercise after work, having some yogurt or fruit would be a good move. If you find your energy flags before you're finished, that means you might need a little more fuel next time. Then, if you eat dinner soon after your workout, then you'd have that protein boost that helps your muscles recover and rebuild. If it's going to be more than an hour or so, you might want to have a protein drink or something like cottage cheese right after until you have the chance to get a full meal. Obviously you'd want to count these foods as part of your daily allowance.
2. There are so many different WAYS to strength train for different goals and results that I'm sure there are some advantages to doing all biceps then all triceps vs. alternating. But, since all exercises are going to recruit opposing muscle groups anyway, and some compound exercises recruit both equally, I think it's fine to just not worry about it too much! As long as you work the opposing muscles in the same session, and you rest at least 48 hours before working them again, you should be fine.
As for resources, I recommend two primary ones:
www.stumptuous.com/weights.html, and
www.exrx.net.
2 questions need answering
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