I am 20, 72kg 5'8" and between 15-20% body fat (the electrical bodyfat machine at my gym varies a lot) I consume around 45g of fat on average, 140g of protein and about 150g of carbs - so around 1800 calories a day ( I will update with the precise figures once I get my laptop back from the repair people)
So the protein intake, I think, is fine but the fat and carbs are too high? or what? I have been looking on the forum and the carb/fat arguments have confused me somewhat... Sorry, I know its a long post but I thought that more background the better really.
Too high? Nothing's too high on your diet. You're almost getting too less of everything. Eating only 1800kcal a day is ridiculous. Even if you want to lose a bit weight. Except to fail in recovery and not making any progress, because that's most likely what will happen. Also there will be weight loss involved (muscle + fat).
You use over 2200 calories a day just standing around, possibly even more. Now, add the exercising and heavy resistance training, your body uses over 3000 calories a day easily.
The general rule for protein is around 1g per lb of bodyweight. You're close enough. You should get more than 100g of protein a day at least. There are different opinions, but head in the range of 120-170g a day.
Your carb intake is also quite low. Carbs are essential for recovery, protein synthesis and overall performance, and should not be neglected even in fat loss programming. I would recommend bit more carbs for you on the work out days. On rest days the carbs are not that important, so the range of 50-150g is not a problem. But you exercise a lot, so you could use more carbs. On intensive workout days the amount could be around 150-250g at least.
Don't be afraid of fat. It won't kill you or make you superfat. Especially on the rest days, I think fat is better than carbs. Just focus on the quality of the fat. (No trans-fats, good ratio of O3 and O6 etc.)