Hi Guys, need your opinion on my current workout routine & nutrition.
My main goal is to get Strong and Look Good physically.

Bodyweight: 95kg
Body Fat: 30% (a rough estimate based on the body chart shown online)
Current macros: Protein: 35% , Carb 35% , Fat 30%
Rest Days: between 1800kcal - 1900kcal
Workout Days: between 2000kcal - 2300kcal
I'm not entirely sure and agree about this. Muscle recovery happens between after the workout to 48 hours. When you eat less on the next day (rest day), how would your body recover properly. Just my 2 cent.

My Carbs mostly comes from white rice (easier to estimate) and for Protein mostly will come from eggs, chicken, & whey protein. once in a while I will switch to beef and fish to keep it interesting. I dont really track Fats. find it hard to estimate fat content from Malaysian food hahaha. On weekdays, I will eat out and weekends typically will cook my own meals.

My Current Workout Routine. Been on it for 3 months plus now. Previous routine was focusing more on higher reps (12-15) and my strength sucks.

Day 1: Legs

1. Squat :

Week 1 Week 2 Week 3 Week 4
Set 1 65% x 5 70% x 3 75% x 5 40% x 5
Set 2 75% x 5 80% x 3 85% x 3 50% x 5
Set 3 85% x 5+ 90% x 3+ 95% x 1+ 60% x 5

2. Leg Press: 4 Sets, 12-20 reps light to moderate weight as the number of sets increase
3. Leg Extension: 3 Sets, 12-15 reps light to moderate weight as the number of sets increase
4. Leg Curl: 3 Sets, 12-15 reps light to moderate weight as the number of sets increase

Add some calf exercises. It's good if you can add another hams exercise and another quad exercises here as well.

Day 2: Rest

Day 3: Chest & Triceps

1. Bench Press: Same as Squat. 531 method
2. Incline Bench Press: 4 Sets, 6-12 reps moderate to heavy weight as the number of sets increase
3. Overhead Triceps Extension using dumbbell: 3 Sets, 10-15 reps light to moderate weight as the number of sets increase
4. Triceps Pushdown: 3 Sets, 10-15 reps light to moderate weight as the number of sets increase
5. Machine Chest Fly: 3 Sets, 10-15 reps light to moderate weight as the number of sets increase

Day 4: Back And Biceps

1. Deadlift: Same as Squat. 531 method
2. Hammer Strength Overhead Row or Bent Over Row: 4 Sets, 6-12 reps moderate to heavy weight as the number of sets increase
3. Lat Pulldown: 3 Sets, 10-15 reps light to moderate weight as the number of sets increase
4. Close Grip Cable Row: 3 Sets, 10-15 reps light to moderate weight as the number of sets increase
5. Cable Biceps Curl: 3 Sets, 10-15 reps light to moderate weight as the number of sets increase or 2 sets of 21s
Optional: Hammer Curl (depends on my mood for the day haha)

Day 5: Rest

Day 6: Shoulders

1. Standing Overhead Press: Same as Squat. 531 method
2. Seated Shoulder Press: 3 sets, 6-12 reps, moderate to heavy weight as the number of sets increase
3. Lateral Raise: 3 Sets, 12-15 reps light to moderate weight as the number of sets increase
4. Reverse Fly machine or Dumbbell or Face Pulls: 3 Sets, 12-15 reps light to moderate weight as the number of sets increase
Optional: Shrugs 3 Sets, Rep it out. (depends on mood as well)
Have at least 2 rear delts exercises here. That would make sure that you keep the rear delt developed to prevent impingement. Since these exercises would take much shorter time than the rest, train your forearm, abs, and calf again here as well. Those smalls muscle shouldn't be forgotten

Day 7: Rest.

I dont really count my rest period in between sets. typically for the 1st exercise, i will rest around 3mins while for the other exercises my rest period is until my gym buddy finish his set. What you guys think? do I need to tweak anything? The only problem I'm having right now is my weight. Was at 110kg. Now that im 95kg, I find losing the fats are damn freaking hard!

Meaning to say that I should eat the other way round? more calories in rest days and less in training day?

#TeamNoCalves hahaha. Most of the time after doing squat and leg press, man im almost fainting.... dont think i can add more leg exercise besides what was mentioned.

I dont really train forearms as it gets sore after back and biceps day. I feel like i should start training abs when i reach 25% bodyfat and below. maybe I can add 1 calf exercise on shoulder day.