Bulking diet good enough?

Question

Just wanted to share my bulking diet, and see what I could improve to put on more weight.

I am currently a 25yo male, 1.72m tall and weight 68 kg.

I am trying to reach 72 kg which is the weight I will be happy about.

I train about 3-4 times a week and focus on low reps and heavy weights.

I have seen a lot of improvements in the last year because I started at about 56kg weight.

I feel like I have a reached a plateau with my weight ... this is why I am looking for some advices. I have also lost a bit of weight because developer a lot of lactose intolerance so can only handle isolate and not so much cheese.

Wake up - Isolate shake with lactose free full milk

Breakfast

• Oats , with lactose free greek yoghurt with spoon of honey

• Banana

Morning snack - Kit kat, fruits

Lunch - Always carbs and meat and veggies every day.

Afternoon snack - 2 sandwiches of peanut butter

Dinner - Mostly carbs , meat and veggies

After dinner snack - half a Cup of almonds

Answer 1

As pointed by @Dark Hippo in the comment section, many parameters can influence your weight gain. But as far as nutrition goes, here is how to go about it:

Let's set optimal weight gain for a beginner/intermediate to be around 0.5% of your body weight a week. Since you weigh 68 kg, that would mean 340 grams a week. Your goal being to be 72 kg, you can be there in 11-12 weeks. Let's round that up to 3 months. At that rate, you'll mostly put on Fat free mass.

I would suggest weighing yourself every morning upon waking up. Track your progress. And count calories/macros.

If after a week you see yourself weighing more than what you're supposed to, back off a bit on the calories. If instead you're not putting on enough weight, up your calories. Repeat the process until the goal is achieved.