Here are my one rep maxes from about two years ago, when I was really into one rep maxes.
Squat: 320
Deadlift: 425
Bench: 190
I have no idea why my bench is so weak. At the moment, I do three sets of five, plus some cooldowns, plus a mile run, kettlebell work, ab work, running, rows, boxjumps, and burpees. It's a pretty tough workout, but my one rep maxes are slowly but surely increasing. My current deadlift max is probably well into the three hundreds, squats are probably in the mid to high two hundreds, and my bench is still terribly low.
As far as nutrition goes, I just make sure that I get enough protein and nutrients. On a typical day I eat oats soaked in milk, boiled eggs, a protein shake, pasta, baked sweet potatoes with cheese, a sandwich with pesto, mozz and roasted red bell peppers, broccoli, and then some kind of desert for those extra calories. It's cheap, decent tasting, quick to prepare, and pretty nutritious.