Urgent Plz Help Tweak 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

 

[barnzy7]

From first look I would def. get more protein in in general. but especially after your workout. Take the protein right after when your body is craving it.

Thats a very, very lean bulk. If your really trying to gain weight you can't be afraid to get some fat on you either. If nothing else is working why not just up calories and everything, get all the food in you that you can. If your 8%bf now you can obviously cut whatever fat you dont want after you gain the extra muscle.

 

[mcheng45]

Hey barnzy7! Thanks for the reply, I'm already taking in 164.65g of protein which is a little over 1g/lb of body weight which from what I have read is what I 'should' be taking in for a bulk; isn't this correct?
So you're saying one thing I could do is add another scoop of whey after my workout on top of the one I already have?
Thanks in advance!

 

[baldie99]

might not be your diet....could be your workout schedule, what does it look like?

 

[barnzy7]

He's right, it could be your routine because your diet looks very good. I aim for at least 50g of protein after workout and around 100g carbs.