Urgent Please Help Tweak Bulk Diet!

[mcheng45]

Hey guys, I'm 5'8" at 160 lbs and 9% bodyfat. I can't seem to put on any weight/muscle for some reason; my weight keeps fluctuating around 160 lbs, what am I doing wrong? Thank you in advance; here is my diet:

Weight: 160lbs Calories: 3731
Protein Intake: 164.65g (Not counting the incomplete protein sources)
Carb Intake: 494.8g
Fat Intake: 89.1g

Meal #1 Breakfast Pre-Workout (8:00am)
6 egg whites + 1 yolk (Protein 24g/Carbs 2g/Fats 5.5g) 155 cal
1½ cup of oatmeal (Protein 18g/Carbs 90g/Fats 9g) 540 cal
1 glass of 1% milk (Protein 10g/Carbs 14g/Fats 2.5g) 120 cal
1 multivitamin
1 fish oil pill

*Workout* (10:00am-11:00am)

Meal #2 Post-Workout (11:15am)
3 scoops of waxy maize (Protein 0g/Carbs 120g/Fats 0g) 480 cal

*15mins after Waxy Maize*
1 scoop of whey protein (Protein 23g/Carbs 2g/Fats 1.5g) 120 cal

Meal #3 (12:00 noon)
2 [112g] eye round steak (Protein 20g/Carbs 0g/Fats 13g) 210 cal
2 medium [228g] sweet potatoes (Protein 4g/Carbs 48g/Fats 0g) 206 cal
1 cup [90g] of broccoli (Protein 2.5g/Carbs 6g/Fats 0.3g) 31 cal

Meal #4 (2:30pm)
1 [110g] chicken breast (Protein 25.4g/Carbs 0g/Fats 1.3g) 121 cal
1¾ cup of brown rice (Protein 9g/Carbs 90g/Fats 2g) 420 cal

Meal #5 (5:00pm)
1 [60g] fillet of salmon (Protein 15.25g/Carbs 0g/Fats 4.9g) 109 cal
1 cup of whole wheat pasta (Protein 9g/Carbs 50g/Fats 1.2g) 248 cal
1 tbsp of olive oil (Protein 0g/Carbs 0g/Fats 14g) 130 cal

Meal #6 (8:00pm)
½ can of tuna (Protein 13g/Carbs 0g/Fats 1g) 60 cal
2 slices of whole wheat bread (Protein 10g/Carbs 40g/Fats 5g) 240 cal
1 cup [180g] of spinach (Protein 5.3g/Carbs 6.8g/Fats 0.5g) 41 cal

Meal #7 Before Bed (11:00pm)
1 scoop of casein protein (Protein 24g/Carbs 3g/Fats 0.5g) 110 cal
1 glass of 1% milk (Protein 10g/Carbs 14g/Fats 2.5g) 120 cal
3 tbsp of natural peanut butter (Protein 12g/Carbs 9g/Fats 24g) 270 cal
1 multivitamin
1 fish oil pill

 

[WiggyWild]

Bro, I wish I had your body type! I would just eat whatever the hell I wanted and grow like a monster.

First off I would definitely up the protein somewhere between 250 and 300.
Your diet looks very clean, meaning void of excess calories / junk food, which is not required for you. If you want to keep your low BF% your diet looks really good. However, I myself can only handle so much chicken and tuna and I sometimes crave a nice juicy dog. My point is that as long as you eat a high protein diet with complex carbs you can have anything you desire. Plus eating tasty foods may help you eat more.
If you wanna bulk here's my suggestion:

Weigh yourself every week or 2.

If you didn't gain any weight up your calories/day by 200 or so

repeat

Dont bother looking at BF% for 3 months.

Make sure you focus on heavy compound lifts such as dead, squat, overhead press, bent rows, etc. I guarantee that if you follow Madcow's 5x5, which is listed in a sticky in the training section, you will gain like you are on roids.

 

[rikishi]

IMO you need more protein. 1 g lb bodyweight isn't enough to pack on muscle imo. Go up to 1.5 or even 2 g lb of bodyweight and you will put on more muscle (assuming your lifting is hard)

 

[SouthernLord]

As the others here have said, up your protein to at least 1.5x bw. I would also cut out any high intensity cardio for now. What is your current strength/cardio routine?