if you want to get fitter do spinning or curcuit training,you wont need to eat so carefully unless you want to lose weight but protein you will help you with your gym work.
when you go to the gym it should take no more than 1 hour anything more is wasting your time,in that hour you need to keep pushing with as little rest time as you can.
supersets is what you need to do to build up.
as for what to machines to use to build yourself up.this book should help you it breaks everything down for you
http://www.amazon.com/Mens-Health-Big-Book-Exercises/dp/1605295507
i have been a professional rugby player for the last few years in ireland england and france,if you need any help pm me,i have a few workouts on my email i think,if i find them i will send them on,if anyone else wants them too just pm me your email