Thread: new here, could use some constructive critisizm

Like I said I'm new to this site, but have lifted for years without any real advice. I simply read up here and there. I will post a little about my workouts, and diet, and would appreciate any advice. Good or bad. I workout 3 days then take a day off. Currently I'm 5' 8" , 170 lbs, and 8% body fat. I take a pre-workout drink ( currently taking n-sane ) then do a 50 - 70 min workout of generally 14-20 reps of 4 sets. I do back and bi's, chest and tri's, and then legs. And do abs every other day regardless. I change up routines every month and after each workout I take a post workout drink with 40 grams of protein. Then I stick with a mega man vitamin. I eat mostly tuna, and chicken breast with whole wheat bread and various veggies 3 times a day and 3 protein shakes a day. At this point I would like a critique of what's good and what I need to change. More so as what I could do better

Post your daily intake of carbs protein fat and total calories and what you do in the gym in a regular week.