Some supporting info:
Do the exercises as chuck described. Avoid machines if at all possible. You get extra benefits from developing your 'stabilizer' muscles that you miss out on using machines. Dumbells are even better than a barbell in regards to stabilizers.
For any carb choices, check out the
The Glycemic Index. You want to pick carbs that are low on the index.
Like chuck said, form is everything. If you have to sacrifice form to get your reps in, then you're using too much weight.