[Redrom']

Alright guys, I've been planning to get to 180lbs by this summer. Bulking of course but I can't seem to get passed 160lbs. I'm gonna post my diet/training and if any of you got any suggestions on diet/training it would be great!
I work 12hrs a day so the shakes are a necessity!
I'm 5'7 - 160lbs
-Diet-
5am: 1 1/2 cups of oatmeal with dried raisins+Gainer Shake(ids gainer)
7am: 8egg whites,3 w.w bread + 1 banana
11am: 1 round steak, 1 cup brown rice, brocoli + 1 banana
2pm: Protein Bar (to get some calories)
5pm: Chicken, Meat with vegies and rice or just pastas
7pm: Gainer Shake(ids gainer)
9pm: Casein Shake
I'm guessing I have too much protein, carbs and not enough calories.
Remember I'm on a bulk so let me know what you guys think.
Here is my training
-Training-
Mon: Legs(about 1hr)
Wed: Chest/Triceps/Traps(about 1h30mins)
Thurs: Back/Shoulders/Biceps/Forarms(about 1h30mins)
Sat: Chest/Triceps/Traps(about 1h30mins)
Sun: Back/Shoulders/Biceps/Forarms(about 1h30mins)
The reason I do 5days a week is that I feel I'm not growing enough if I only do the body part once a week except for the legs. Again, any advice would help I,m trying to pack on mass so let the shots go guys!
P.S-
I'm not even gonna put my supplement stack on this cause I've got that part on check!

[Thomas_Rivera]

You'r not eating enough whole food, your intake just lookingat this isn't enough to gain the weight you want. What's your macronutrient intake?

[Redrom']

I,m guessing here, probly 250g protein, 200g carbs and probly 2500-3000 cals a day.

[Thomas_Rivera]

Don't guess, calculate. Read the labels, if they dont have labels check nutritiondata.com, fat is also part of your macro nutrient intake.

Your off regardless, 250 grams of protein and 200 grams of carbs only come out to 1800 calories. That would mean you have 77-133 grams of fat, which I dont see there either. When you guess you make mistakes, if you knew exactly how much your intake was then you wouldn't have problems gaining the weight.

[Thomas_Rivera]

I misread about your working thing. So don't worry too much about the whole foods if you can't get them in. But seriously, you need to up the nutritional stuff, at 160 I don't think you should have a problem gaining weight.

[42gunz]

maybe substitue one of those last shakes for some tuna or something. its going to be hard to put on weight with just shakes. also throw in some natural pb somewhere and maybe some salmon, avacados... high calories, good fat.

[Redrom']

Your right I got space to take one more meal in at night and I will do so. Thanks for your time and thanks for that site. It will come in handy I'm making my diet right now. thanks again I appreciate it

[Redrom']

avacados ...hummmm.. great idea thanks!

[Thomas_Rivera]

No problem. If you over shoot or undershoot even 200 calories a day the effets over time add up. 500 calories a day is a pound off every week.

[Redrom']

EAS.com sugests I take 2700 calories, 203g protein, 338g carbs, 60g fat. Isn't this low in calories? I'm 150lbs and wanna get to 180lbs by this summer....What do you think?

[42gunz]

depends on your activity level, how much cardio you do, how much you lift ect... it doenst look that low for 150lbs. your age will factor in too

[Redrom']

I'm 21. I work 11-12 hours a day in a restaurant as a cook so I'm moving alot. Constantly on my feet. I don't do cardio at all. I will redo cardio in a month.

[Redrom']

As for my lifting I'm at the gym 4days a week. Do every muscle group twice a week except for legs.