i don't see many healthy fats in that diet aside form the egg yolks in the morning and the peanut butter......1g protein = 4 cals, 1g carb = 4cals, BUT.....1g fat = 9 cals. See how more HEALTHY fats will increase your calorie intake? fats from bad foods (i.e. fast food, high fat dairy, sugars, etc.) will add body fat, however healthy fats with exercise should not. this is an easy way to put on quality lean muscle while keeping your BF down, or at least not add any additional body fat. Bulking is simple, calories and protein, carbs are debatable. i always eat some carbs, not a ton, not none....and always make it wheat, oatmeal, veg. basically what i'm saying is the diet you posted probably isn't putting a person of your size/weight in a caloric surplus which is where the healthy fats will help. one trick is to add 1 or 2 tbsp of olive oil in your protein shake. each tablespoon is roughly about 240 cal. protein and healthy slow digesting fats are crucial late night. i would pull that cottage cheese/yogurt from your pm meal and add it earlier in the day. yogurt is bunk in my opinion, remove it all together. keep dairy and carbs low, protein and fats high my dude

U gotta find a way. Wether its the clean or unhealthy route. Just eat 4-6 small meals a day plus 3 high calorie protein shakes.

If you want the mass eat a big meal all day everyday

Can I be honest? If you want to gain mass and mass that will show - get down to minimum 14-15%. With gear and a good diet - youll be able to take advantage of teh anabolic environment.

Not a bad diet.... If your not gaining you need to eat more. . Just be careful since your bf is already at 20% .. You don't want to get that to high. . Focus on quality vs quantity

if you're getting all your vitamins and minerals from your current diet, i would suggest drinking some of your calories if you're having a hard time reaching your caloric surplus. like a coffee from starbucks is easily 700 calories lol

Hey bud I am 34 6' 220 lbs and my calorie intake for natty gains is 3700 to 3800. 450p / 286c / 90f

I break my meals into Protein Carb or Protein Fat meals and eat depending on workout time.

I am no pro but seems you are eating way under your requirements and especially on cycle.

I am also trying to build up some muscles and looking for valuable tips on diet and exercise.