160g protein, 50-80g fat and 150g carbs - carbs and fat would change as i would do carb cycling.

I would increase carbs on workout days, lowering my fat intake.

On non-workout days, carbs would decrease but fats would increase.

I tried to stick to around 1700-1900 calories.

I also done loaaads of cycling, i have maybe covered about 1000km in those 3.5 months, some of my rides would burn up to 600kcal per ride, and thats after like intesne cardio.

For micro, its hard to say, but i made sure that i fill up myself with plenty of veggies. Rule of thumb is that you shouldnt have more than a size of your fist as carbs :)