need help in bulking 78kg

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    bomb's Avatar
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    Unhappy need help in bulking 78kg


    hey guys ,
    i need yor advice in bulking because im a skinny guy although my gf says im not haha .
    so heres the problem : 18 years old , 2 years working out ( small results) ,
    i want to gain weight but nothing is happening , i eat about 3400 kcals a day and i cant increase my lifting power nor my physique .
    i have to mention that i dor martial arts nearly everyday : mo,tue,wed taekwondo ( a bit) exhausting) and fr , sat , sun mma ( very exhausting)

    i workout with a 2 split plan and i workout in the morning :

    my plan is : mo,thur upper body and tue,fr lower body .
    uper body includes : lower body:
    benchpress 4x6 squats 4x6
    military press 3x8 deadlifts 4x6
    dips+weight 3x8 leg curls 3x10
    pull ups 4x6 calves machine 3x15
    barbell row 4x6
    barbell curls 3x8
    french press 3x12

    my diet plan looks like this :

    breakfast : 250 gr oats , 30 gr whey , 30 gr nuts
    pwo shake - 50 gr rice cake , 30 gr whey , + aminos, creatin , bcaas
    lunch : 120 gr chicken , 160 gr rice , 30 gr nuts
    dinner : 120 gr chicken , 100 gr rice , 30 gr nuts
    pre bed snack - 250 gr cottage cheese , 20 gr nuts

    total : 3393 kcal , 204 gr prot, 408 carbs, 100 fat

    i dont know what i should do , increase the kcal of course but the macros fit at the moment right ? should i increase carbs but then i guess i store a lot of fat .
    i ordererd recompadrol and rasberry ketones so i could increase the carbs i guess...
    hm dont know :/
    does anybody of you have an advice for me ?
    ps : sorry for the english im from overseas

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    tyga tyga's Avatar
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    Thats a lot of cardio from the mma and karate kid action!! Youll have to eat more for the expenditure of kcalories your burning those days.
    MYOKEM REP & ATHLETE
    PSALMS 62:1- 62:2
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    Jake Phillips's Avatar
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    Id up to about 5k cals keep the diet and add in some homemade shakes one if my shakes has around 900 cals your always try cutting down the m/a and see if you grow from the diet you are on,,
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