I don't see any EFA's in your diet. You need to plan a macro breakdown for each meal.
This is what I am currently following for a 'clean bulk'. While on this my bf is actually dropping still, and I'm gaining about .5 - .8lb lbm every 3-4weeks.
Meal 1 P35 F20 C30
Meal 2 P35 F20 C25
Meal 3 P35 F20 C30
Meal 4 P35 F20 C25
Meal 5 P35 F20 C30
Meal 6 P35 F20 C10
I am currently at 121.8lb and 10%bf. Your diet also has to be based on you. How intensely you train and cardio, plus current lbm and bf%. It will take some tweaking. I do not do any cardio - though I love it and it's good for the heart - but I am a hard gainer and have a very fast metabolism.
Fats in my diet come from: whatever is naturally occuring in meats and some veggies/fruits, flax oil, Udo's Choice oil, olive oil, virgin coconut oil, natural PB, natural almond butter, natural raw pumpkin seed butter, ghee (clarified butter), Evening Primose Oil, and fish caps (wild anchovie and sardine), egg yolk, and parmesan cheese on occasion in small doses. On very rare occasion full fat mayo. Not a big mayo fan.
Slow carbs: oatmeal (large flake, old fashion slow cooking), yams, sweet potatoes, various types of squash, brown basmati rice, brown red and wild rices, eggplant artichoke chic peas kidney beans pinto beans (got both fibrous and starchy qualities), golden flaxseed meal
Veggies: brocoli, cauliflower, green/yellow beans, onions, bell peppers, mushrooms, garlic, greens (romaine, green/red leaf lettuce, boston.......too many to name), lima beans, zuchinni, cucumbers, celery, tomatoes (fruit technically haha, and have it in small doses), bok choy, suey choy, bean sprouts, water chestnuts........I'm sure there's a couple more I can't think of
Fruit: grapefruit, apples, blueberries, rasbperries, strawberries (other berries in season and on sale), peahes (in season and on sale, small doses)
Protein: I love meat. Just watch the amounts as protein and saturated fats in meat add up quick. But I eat beef, chicken, pork, lamb, goat, wild game, fish....cottage cheese, egg white, protein powder.
This is just to give you an idea of what can be eaten. There really is a wide variety other than just oatmeal, yams, grapefruit, chicken and tuna.
Where are you in terms of doing a comp? Do you have one in mind coming up soon? This will give a better idea of where you are and what you need to do to reach those goals. A history of family body types, age, weight and bf helps also.
If you're doing a lot of cardio you may be hindering you ability to gain more lbm and burn bf.
