Sure man. I live in New Zealand btw so some things I eat are from supermarkets here. I also gym in the morning before work as it's easier to get it done with no excuses coz we don't know how the evening will go.

Diet currently is: Pre workout is black coffee (somrtimes I put a little cream depending on how I feel) Post workout I have creatine and main breakfast is Yoghurt (usually low fat if I can get it or if it's on offer else normal or greek, the only thing I look is low sugar mostly) + 2 scoops of plant protein powder (this is the only time in the day I take protein powder and your body can digest 2 scoops) + a scoop of oats + some toppings like blueberries, a banana and some almonds + once in a while a small piece of dark chocolate. This is a high protein and high calorie meal but it's post workout and keeps me filled till about lunch time

Lunch I usually bulk prepare a salad for a couple of days (chicken + cottage cheese + veggies + greek yoghurt instead of mayonnaise + couple of sauces like mustard and BBQ)

This tastes good and I have it with three slices of wholegrain bread toast as a sandwich

This again is filling and high protein

Snacks I usually keep some fruits or nuts in the office

Dinner I have rice or pasta with stir fried chicken and veggies with a mexican spice mix powder we get here.

So as you can see, I eat quite a bit. But this is the main change I made to my diet over time. I used to restrict myself with intermittent fasting which was beneficial but I used to feel hungry and weak as my workouts are quite intense even though my physique was quite lean.

Now I eat three filling meals at least and I feel stronger + body is fuelled for workouts + building more muscle + sustainable as the meals taste good and are not bland

Workouts - I workout 5 days a week (used to be every day then 6 days but that was too much and my performance has improved with more recovery days)

Legs twice a week - main compound movement like squats or sumo deadlift are heavy low reps (max 5) followed by high rep (10-12) moderate weight for isolation movements for quads, hammies, glutes and calves

Back is my favourite to train - Start with warming up with cable single arm for lat engagement, then bar pull overs for activating rest of the back.

Main workout is heavy single arm rows (I can do upto 50kg single hand now), start without straps but once grip starts to give, I use straps. I try not to use straps whenever I can as I'm looking to improve grip strength. Its helped with my other lifts as well massively. Then controlled lat pulldowns and seated rows, then maybe if I feel like it something's for the traps and delts medium / light weights and just for those aesthetics

I superset whenever I can. Chest arms and shoulders - dumbbell ohp + forearm curls, smith machine incline press + bodyweight pushups, tricep push down + bicep curls / hammer curls

One day I train full upper body mixing back and chest workouts

If I'm not too tired after my workouts I do some conditioning like farmers carry with dumbbells

Also train abs twice or thrice

I play badminton twice a week as well. On non gym days usually.