Bulking Troubles...Help

[srx600]

I am 21 years old and have been bulking for a few months. My stats are 6'0 183lbs and around 17-18% bf (Not too happy). I almost think I am an endo/ecto because I have troulbe putting on muscle fast and gain fat easy. I will post my training and diet so you may be able to help. I eat really clean in my opinion too. It's just frustrating.

DIET:

8am Meal 1

1 whole wheat bagel
1 egg plus 1 white
1 slice fat free cheese
1 scoop Nitrotech Whey
1/2 TBSP peanut butter

9:35AM WORKOUT

10:30am postworkout

40g dextrose/creatine mixture
25g Whey Protein

11:30am Meal 2

5oz 96% lean hamburger
2cups green beans
1 cup oatmeal
1/2 cup milk
1/4 TBSP peanut butter

2:30PM Meal 3
5 oz lean chicken breast
2 cups green beans
.75cup oatmeal
1/4 TBSP peanut Butter
1/2 cup milk


5:30pm Meal 4

5 oz chicken breast
2 cups green beans
.5 cup oatmeal
3/4 TBSP peanut butter
1/4 cup milk

8:30pm Meal 5

1 scoop muscle milk
2 cups green beans
2.5 oz chicken breast

11:30PM Bed
1 cup lowfat cottage cheese

3100 cals
70g fat 21%
361g Carbs 43%
268g protein 36%


ROUTINE (no cardio)

Monday: Legs

Squats 3x8
SLDL 3x9
Leg curls 3x10
Leg extensions 3x10
Calf Raises 3x15

Tuesday: Shoulders/abs

DB Shoulder Press 3x8
Lateral raises 3x8
Heavy Shrugs 6x12
Leg Raises 2x15
Weighted Crunches 3x10
Wrist curls 2x12

Thursday: Chest/Tri

Flat BB bench: 3x8
Incline BB Bench: 3x6
Flyes 3x8
Dips: 4x6
Overhead Tri Presses: 3x10
French Press: 2x8

Friday: Back/Bi

Seated Rows 3x9
Bent over BB rows 4x9
Pull ups 3x3
Lat Pull down: 3x10
BB Curl 3x6
Preacher curl 3x6


HERE IT ALL IS. I just need some help to make some good lean gains. Anything I should change as far as routine or diet? To minimize fat gain and boost muscle gain. About 8 months ago I did a similar regimen to this and got up to 193lbs at a lower bf%. I didn't up cals at the point and didn't vary my routine much and simply didn't gain any more weight...actually lost some and added fat. This puzzles me, any insight? Every Since I have had trouble adding mass without lots of fat. I now seem to just add fat and little muscle, even though I think my diet is pretty clean.

 

[MentalTwitch]

DIET:

8am Meal 1

1 whole wheat bagel
1 egg plus 1 white --2 or 3
1 slice fat free cheese
1 scoop Nitrotech Whey--Problem one.haha j/k, expensive though.
1/2 TBSP peanut butter -- make it 1

9:35AM WORKOUT

10:30am postworkout

40g dextrose/creatine mixture
25g Whey Protein -- maybe 35-40

11:30am Meal 2

5oz 96% lean hamburger
2cups green beans -- why always green beans?
1 cup oatmeal
1/2 cup milk --more milk 1% prolly
1/4 TBSP peanut butter --try just peanuts or a different source of EFAs

2:30PM Meal 3
5 oz lean chicken breast
2 cups green beans
.75cup oatmeal --? 3/4 cup? more
1/4 TBSP peanut Butter -- again?
1/2 cup milk -- more?


5:30pm Meal 4

5 oz chicken breast
2 cups green beans
.5 cup oatmeal
3/4 TBSP peanut butter
1/4 cup milk

8:30pm Meal 5

1 scoop muscle milk
2 cups green beans
2.5 oz chicken breast

11:30PM Bed
1 cup lowfat cottage cheese

3100 cals
70g fat 21%
361g Carbs 43%
268g protein 36%

Take you're 8:30 shake and put it closer to bedtime. put the cottage chees in its place. Add come oats to the prebedtime shake also. You servings dont seem that big for a bulker. I know your worried about fat but it happens, thats what a bulk is. If you're a hard gainer it's something you have to accept for awhile, it is hard for someone like you to clean bulk. Cals could be higher maybe 4000 ish, but get them from the right sources. Add some fruit like strawberries, oranges, apples for extra vitamins and a simple fix for food and a lean fix at that. Always try to change what you eat too. I see green beans alot...for what? You're body will adjust and then for some reason wont care what you eat. If you want try low-carbing it 2 days in a row maybe 120-200 and that will help empty storage and stay lean. Bulking is tough because no one wants to lok chubby, oh well. Good Luck. Sty with it. Im sure there will be many more peoepl chiming in to add.

EDIT: Any supps? MAybe some AP to help with the carb intake.

 

[srx600]

Supps

Supps I am currently on are Glutamine, ZMA, HMB, BCAA's, Creatine Mono, GNC Mega Vitamin, and Fish Oil. I am going to do a MuscleTech Mass Stack soon (Been all natural so far). I got it cheap and the Nitrotech too. Buy one get one 50% off plus my 20% Gold Card. They were under $20 for each tub. After that I am moving to my first cycle ever...Phera Plex stand alone. Then Methyl DX3 stand alone. Then Phera + DX3. Then Sostonal. Then I don't know what. This will be over probably a year or more. What is AP btw? Thanks for your help thus far. I will add some more calories.

 

[MentalTwitch]

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Havent tried it yet, its in my next stack though. Many people have had positive feedback.
EDIT: The only thing to watch is going Hypoglycemic. Look into dieting on it and what not also the signs of Hypo. Go to the Sponser section in USP Labs. plenty of info in the FAQs.