if you had to estimate, how many grams of protein, carbs, fat?
I eat out at lunch and that's also where I take in most of my daily calories. So it will differ significantly from day to day. Maybe around 160g Protein, 120g Carbs, 70g Fats on avarage. One day a week (or every other week, depending on P3), I eat whatever I want without any caloric restriction. The absolute numbers are hard to guess, since I don't count calories, I only go by experience and weight loss.
yes can you tell me your workout routine, not specific, but general reps/sets/no: of excercises, weights etc.
I should mention that I have tried a lot of different methods (number of rest days, rep range, splits, etc.). I don't think it matters too much, but I can tell you my current specifics:
All mentioned muscle groups: two exercises, 3-5 sets / exercise, aiming for 8-10 reps. on the heavy sets. Last one or two sets to failure.
Chest: DB Presses straight + incline
Triceps: Dips with additional weight + cable pulldowns
Back: Pullups with additional weight + cable pulldowns with narrow grip
Biceps: EZ-Bar + DB curls or cable curls
Abs: Different types of crunches
Legs: Leg presses + leg extensions
Shoulders: DB Presses + don't know what it's called in english (lean forward and extend arms to side)
Other Muscle Groups: shrugs, forearm curls, etc.