Sup /fit/

I need some advice on my training.
I've been working hard ever since I was little, doing many different sports. I've been swimming for about 9 years, so I'm used to working out.

However, I havn't been on the gym much, only the past year or so. I need some tips.

I train the whole body on three days: First is biceps - back. Second is Triceps - chest. Third is abs, shoulders and legs. Really basic, in other words

I dont like my third day since it take such a long time to do, over 2 hours nearly. I think that I do too many excercises, how many should I do per musclegroup? And what ones?

And then we come to diet. I eat pretty much and I take protein and EAA. However I could use some gainer or such, but I heard that you can make your own pretty efficient. Any good recipes out there?

Sry for wall of text, thx beforehand