Advice needed

[Dw106]

Not really posted on here much before but have done a lot of reading. Im currently stuck on my bulk. A little bit of history for the past year I have been struggling to put on mass. I have fluctuated around the 76kg mark for this period. Could someone please check over this and give some advise on where im possibly going wrong.

here are my current stats:

Height: 180cm
Weight: 76kg
body fat: approx. 13%

My diet consists of:

Meal 1:

4 Weetabix
300ml semi skim milk
5 boiled eggs
800 cals 53g protein 65g carb 37g fat

Snack:

CNP flapjack bar
287 cals 19g protein 37g carb 7g fat

Meal 2:

250g chicken 282 56 0 5
2 wholemeal pittas 310 12 56 2
lettuce 5 0.2 0.6 0.1
tomato 20 1 5 0
light mayo 44 0 1 4
661 cals 69g protein 62g carbs 11g fat

Meal 3:

125g lean mince
75g pasta
bolognaise sauce
570 cals 32 protein 54g carbs 26g fat

Snack:

50g peanuts
300 cals 13.2 protein 5.2 carbs 24g fat

Meal 4:

6oz gammon
250g new potato
100g broccoli
100g carrot
528 cal 46g protein 50g carb 15g fat

Pre bed:

USN fuel anabolic
538 cals 50g protein 78g carb 2g fat


Totals for the day:

3684 cals 250g protein 351g carbs 96 fat

Ive calculated my TDEE to be approx. 2960 calories, as I sit at a desk all day in meetings and go to the gym 5 days a week.

Any recommendations would be great as I just seem to fluctuate between 72 and 76kg.

 

[RickRock13]

I would add in another 500 calories per day, and decide that amount into your protein and carbs mostly by increasing total protein by 50g-60g per day, and carbs by 50-60g per day. Anytime your diet stalls out on gain, add a little bit more to your total caloric intake to bring on the gains again

 

[jester72]

Dw106, I have to ask, are you European? The reason I ask is not only the metric measurements, but I'm curious as to what "weetabix, CNP Flapjack Bar, and Gammon" are? I've never heard of the three.

 

[Dw106]

Im from the UK.

gammon is boiled ham
Weetabix is a bit like oats people use it over here in substitute to oats
and the flapjack is just a snack bar.

Il try adding some mid snacks to bump up the calories. as I don't think il get another proper meal in with the amount of meetings I have.

 

[bugatti9632147]

thank you for all .

 

[Dolphinsrok]

looks good but I would swap out the peanuts for a lower fat snack like almonds or cottage cheese or greek yogurt plain.
Also the bolagnaise sauce is high in fat as well, maybe try it with ground chicken or turkey

 

[chewyxrage]

Nothing wrong with eating fat - bump those calories up homie, as Rick said.

You seem to have a plenty of time to eat 5 meals, throw and extra 100 cal in for each meal and adjust as needed.