Can't get mass

>>41692310

Here's the whole thing:

>>BREAKFAST

Rusks (5)
cal 710
carb 27.5
fat 2.5
prot 6

Soy Milk (250ml)
cal 120
carb 8.25
fat 5.25
prot 8.25

Almonds (5)
cal 45.5
carb 1.25
fat 4
prot 1.75

>>LUNCH

Brown Rice (130g)
cal 451
carb 93.08
fat 3.51
prot 9.1

Fish Mackerel (84g)
cal 101.64
carb 0
fat 2.02
prot 21

>>SNACK

Greek Yogurt (170g)
cal 190
carb 19.9
fat 6.8
prot 12.4

Spelt (25g)
cal 95
carb 18
fat 0.7
prot 3.5

>>DINNER

Skinless Chicken Breast (250g)
cal 275
carb 0
fat 3.1
prot 57.72

Brown Bread (100g)
cal 327
carb 66.45
fat 3
prot 12.75

Olive Oil (40g)
cal 328.8
carb 0
fat 36.4
prot 0

Salad (150g)
cal 28.5
carb 2.25
fat 0.3
prot 1.95

>>41692310
>Hi everyone, I'm here to ask for your help because I don't know what I'm doing wrong:
>I'm 27, 1,80 cm, 64 Kg, 14% body fat.
>I've always been skinny, even when I was younger and ate a lot of junk food and I played video games the whole day.
>I starded working out 3 days a week for about 3 years and followed a precise diet to build mass.
>I was 63 Kg and gained up to 70 Kg. Then I had an issue with my stomach (gastroenteritis) and i dropped back to my original weight.
>Now I'm fine, but I'm stuck to 64 Kg with a body fat of 14%
>
>I train hard at the gym so I think it has something to do with my diet, even if I feel like I'm eating a lot, still without results.
>I follow the diet for 6 days a week and 1 day i cheat.
>I don't use supplements because i want to get right the diet before anything else.
>I don't have any known health problem, my thyroid is fine.
>
>Per day I get:
>2672,44 calories
>236,68 carbs
>67,58 fats
>134,42 proteins
>
>Sorry for my poor english. I searched a lot about nutrition, but I'm no expert. I hope some of you may help me figure out that I'm doing some obvious mistake.
>Diet in the next post.
>Pic related, it's me
Eat more.

>>41692310
>3 days a week
Bump that up to 5 days

Also go lighter weight a much more volume

>>41692411
So is this not enough?
What am I lacking? carbs? proteins?

>>41692478
I do go for fewer reps with high weight, I'll try to switch i up

>>41692310
bring down carbs, increase protein and fats
40% protein 30% fats 30% carbs

>>41692506
Would bump up protein to 180-200gr.

Start with 3000 calories if you dont gain weight in the next 2 weeks add in another 250.

As someone who also had trouble gaining weight (still do I guess, I plateau and then somehow manage to get over it but don't take much notice of what I do differently) one thing that had a big effect was what I was doing during the day i.e. how many calories I was burning. There were weeks where I'd work an extra 1.5-2 hours a day and even though it mostly involved walking about I wouldn't make any gains (sometimes losses) during those weeks at a similar level of calorie intake.

So, whilst 2700Kcal might seem like a lot it may not be enough for you.

>>41692310
If still struggling just eat some mcdoubles.

>>41692310
Eat 3000 calories and see how it works out.

>>41692600
That's the fact, i sit still in front of a monitor for 8 hours :|

>>41692567
>>41692671
What can I insert to reach 3000 cal?
Do you have any suggestion?

>>41692711
200 protein
80-100 fat
The rest carbs

>>41692310
more protein
more work
more result

>>41692310
>2672,44 calories
Bitch, that's nothing.
Started at 54 kilos, trying to eat 3500+ calories and so far bulked up to 62 in 3-4 months doing SS.

3 years passed and you still haven't realised you need to add calories when your weight gets stuck?

>>41692877
How do you manage to eat so much? Do you have some recipes to suggest me?

>>41692881
First I had to learn how to train properly and find out that diet is so much important. I'm a bit slow :)

Go to doctor and get blood work primarily test. Just did and am fully committed to whatever comes back. I've been working out with moderate intensity for 3 years and have not gotten lmao 2 plate bench or 3 plate squat or even 3 plate dead for reps. I advise all anons that suspect somethin ain't right to hit the doc.