Need Help With Mass Building Diet

[musclePer]

This is my first post, I am 19 years old and have been working out for 19 months. My starting weight was 135, I am now up to 170 and I am 5'11. My bodyfat has been tested at 14%. I have seem to hit a roadblock in gaining weight. I would like to pack on 10-15lbs of LBW but am having trouble doing so, this is my current training and eating routine, note i do not have any cheat meals or days:
Sun:Abs, Calves, 30 minutes Cardio.
Mon:Chest, Biceps
Tues:Quads, Hams
Wed:Abs, Calves, 30 minutes Cardio.
Thur:Back
Fri:Abs, Calves, 30 minutes Cardio.
Sat: Shoulders, Triceps

I eat the same meals every day on the weekends i usually eal one less whole meal because i sleep later then on the week days:
Meal 1:8 egg whites 2 egg yokes, 2 pieces turkey bacon, 1.5 cups oatmeal, half cup of blackberrys
Meal 2:1.5 cups cottage cheese, 1 bananna
Meal 3:6oz chicken breast 4tbsp peanut butter, 1 cup white rice
Meal 4ost workout; 2 scoops 100% whey yielding 46g protein, 4 scoops twinlab ultra fuel yielsing 100g carbs, 5g glutamine, 5g creatine
Meal 5:1 large Yam, 8oz chicken breast
Meal 6: 5oz tuna 4tbsp peanut butter 1 cup white rice, 1 apple
Meal 7:2 scoops muscle milk protein powder.
I have not counted my total carb intake for the day or calories but my protein intake is 320g protein per day.
Thanks for all available help,
Zach

 

[naturalguy]

Sounds like you have made some great progress! Sticking points are part of the game, couple of things to help out:

How's your training? when was the last time you switched up the exercises that you are doing? Are your weights increasing?

As far as diet, you need to take in slighty more calories than you have been. I would look at upping the carbs as you are taking in a good amount of protein.

 

[musclePer]

Thanks for the feedback, I change my routine every 4 weeks. I usually stick to the same basic exercises but i switch up the order and weights at these times. I change exercises with supersets, drop sets and dumbells as oposed to barbells. What would you suggest adding to my meal plan to increase the calories? Rice?

 

[naturalguy]

I am not a big fan of supersets & drop sets and the like. They limit the amount of overload that you can use. In other words if you took your superset and broke it into straight sets, you would be able to lift more weight on the second set because you would have rested. I know supersets and drop sets burn and feel like your working hard but don't confuse fatigue with overload. Overload stimulates muscle growth the best.

 

[SolidToTheCORE]

I agree with you NG -But I will Superset and Dropset sometimes depending on the mood. IMO, you can change other things in your routine, like rest time and tempo.

 

[musclePer]

Thanks for the great training tips guys but what about gaining weight?

 

[SolidToTheCORE]

Fuqen Eat.

Research a little go the, MY Online Journal, you may find it useful.