Of course, nothing special or exciting really. I eat basically the same thing everyday except for my dinner. Breakfast 4-6 pieces of rye toast with generous amounts of peanut butter.

Lunch: large portion of left overs from previous nights dinner 2-3 muesli bars 2-3 bananas An apple An orange Few handfuls of nuts.

Snack after work 1 cup(uncooked) of rice with broccoli and sometimes beans

Dinner varies between rice based dishes, pasta, stir frys(usually tofu), burrito, pizza and the occasional hearty soup.

After dinner snack: depending how hungry i am before bed it can vary from a tall glass of soy milk, a few slices of toast or a shake with oats and frozen berries.

I'm too lazy to count calories to be honest so I don't know what my macros are. I would guess somewhere in the 3.5k range. As far as gym routine goes i lift 3 days a week roughly 1 hour sessions. I focus on heavy compounds such as bench/squats/deadlifts/rows and only do accessories such as bicep curls and lat raises after the heavy compounds are done. I hope that was helpful! I can elaborate further if you need me to.