Critique My Diet/TDEE. Trying to Find Maintenance to Start the Bulking Road

Nutrition
1

6’3’’ weighted 153 this morning and lastly 28. i have been this weight for 1 week and a half now. currently doing greyskull lp 3 days a week 1 day of cardio liss (500 cals burned) 20-25 hours weekly standing during job, 1 hour walk outside (to take some vit d) when i dont go to work (2-3 days a week). other than that im sedentary.
lifts:
bench at 155 for 9 reps.
squats at 165 for 9 reps (i feel it a bit heavy. imo it needs fixing especially trying to break at knees and hips at the same time.

deads 2 sets of 165 for 5 reps (still needs a bit of twist. i feel like back might not be flat and deads not mid foot.
deads - YouTube Imgur: The magic of the Internet one inch apart from shins?)
ohp 97.5 for 8 reps
chin ups 20 pounds for 8 reps

diet is the following:
protein: lean chicken, grass fed ground beef (2 times a week), 2 eggs in the morning, salmon, greek yogurt, cheese.

carbs: oats, bread, papaya, strawberry, banana, pasta, potato, sweet potato, broccoli, coliflaur, brussel.

fats: pb, cheese, almond milk, ground beef, salmon, coconut olive oil.

breakfast: 2 servings of oats, almond milk, 1-2 eggs depending on what i plan to eat that day, 2-4 servings of egg whites, olive oil.

lunch: .5 servings of gluten free pasta, 5 oz of chicken

dinner: either red potato (350 grams) or sweet potato (300-325 grams) with either cheese, coconut oil if salmon or chicken or just plain grass fed ground beef since its high on fat.

1 hour before bed: 4 slices of bread, 1.5 servings of peanut butter, 2 servings of strawberry, 3 oz of banana 1 serving of papaya, half a serving of greek yogurt, salt, cinnamon.

Questions:

  1. I have been eating 2700-2800 for 1 week and a half and maintained my weight. should i go for 2-3 weeks to be more accurate?
  2. what should i add into my diet? i eat basically whats listed aboved and wanting to try avocado but im also reducing fiber due to constipation (probably more is not good for me. i also get bloated)

i know my legs exercises are low. please understand that i had to stay/deload weight due to finding the right form in order to progress (it was wayyy worst). thanks for your time.

2

  1. Yes, go up in calories. I would add 500 calories. 153 lbs is really light.

  2. What is you macro breakdown? It does not look like you are eating a lot of fiber. Could be lack of fats, or something in your diet like the oats or the potatoes giving you constipation/bloat.

3
  1. i just dont want to actually go up by a lot due to wanting to slow bulk
  2. macros are currently looking like 145 protein, 370 ish carbs 80 fats.
4

  1. If you are maintaining at your current intake 500 is not going to cause a huge difference.

  2. I would raise you protein intake to around 200 grams which would be around 1.25 g/lb. Distribute the rest as you like. Though unnecessary there is nothing wrong with eating a bit more protein I go as high as 2g/lb.