I try and aim for 180-200g of protein 250-300g of carbs and 60-80 g of fat dont always hit it but I try. Eat pretty clean for the most part.This is what my workout consists of usually although i have alternates for each day i randomly swap in when im bored or want to work things differently.
Back- Deadlift:2 warm up sets 8-10(dont count towards set or rep total),7 sets of 4
pullups: 4 sets of 10-12(2 sets weighted)
Bent rows:3 sets of 10
-Abdominals/obliques: 2 excercises 3-4 sets each reps depending on excercise
Arms-Straight bar curls:3 sets of 10
Alternating dumbell curls:3 sets of 10
preacher curls:3sets of 10
close grip bench press:3 sets of 10
dips(weighted and unweighted):4 sets 10-15
1 hand rows:3 sets 10-12
tricep extensions:3 sets 10
pushups mixed to failure
-Abdominals/obliques: 2 excercises 3-4 sets each reps depending on excercise
Chest-Bench Press:2 warm up sets 6-10,7 sets of 4
incline press: 4 sets of 10
Dips(weighted): 3 sets 10-12
incline flyes:3 sets of 12
-Abdominals/obliques: 2 excercises 3-4 sets each reps depending on excercise
Shoulders-Standing front press:2 warm up sets 6-10, 7 sets of 4
upright rows: 4 sets of 10
dumbell laterals:3 sets of 12
rear delts: 4 sets of 12
shrugs:4 sets of 10
-Abdominals/obliques: 2 excercises 3-4 sets each reps depending on excercise
Legs-Squats:2 warmup sets 6-10, 7 sets of 4
Bulgarian split squats: 3 sets 10-12 each side
weighted lunges:4 sets 20
weighted calf raises:4 sets of 12