Neal one is my normal breakfast egg whites and oatmeal, meal two is my protein shake, meal three is steak,corn,sweet patattoes.meal 4 is my shake again, meal five is chicken and my greens. Then workout and take my animal
really hard to know how many calories you're taking in without knowing how much of each food you're actually taking in.
how many egg whites, how much oatmeal, how much steak, how much chicken, etc. also, ditch the egg whites. you want whole eggs. if you're throwing the yolk out, your're throwing 45%ish of the protein out, as well as the muscle building cholesterol and other important nutrients.
you can easily up your calories by adding in healthy fats like fish oil caps, fish filets, and olive oil, and walnuts.
don't do the peanut butter thing like everyone suggests. peanut butter is nothing but omega 6, which is pro inflammatory, and you get enough of those. if you're gonna eat nuts, eat walnuts. they are made of omega 3 oils. which are anti inflammatory, and loaded with calories.
count up your calories. if you're eating less than 2500-3000 at your size, i doubt you'll gain weight. especially good weight. i find whenever i try to bulk, i can load on the healthy cals [ 2500-3000] and not gain any weight and i am alot smaller than you. so test out your calorie amounts and portion sizes and see what happens.