Back looks great!
Detail your training split.
4000cals seems like alot. Are you actually tracking this?
List a typical day of eating.
You should have your upper arms parallel or a little higher.
I like that you have stayed lean. I never gained more fat off season than I could loose in 8 weeks if a contest should come that I might want to enter. I always liked to look good, never fat. Always look good naked. I should say that I was a fairly easy gainer as I look back, but never really felt like that as I was growing.
You say your legs are “ok”. What does your “ok” look like?
That is a very broad range for a 1 rep max. (287lbs to 330lbs.) Also, after seeing the vast majority of people attempt to squat, I’d rather you enter a powerlifting meet and see what you can actually squat and get at least 2 white lights. I recently saw someone do a 1/4 squat with 315lbs and fist pump his “spotters” his new PR. If he had gone much lower that weight would have crushed him like an egg shell.
(Or you could post a squat video.)
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well
First meal
150g of oats
400g of oat milk
20g peanut butter
200g of protein pudding
second meal
2 tortillas 200g
200g chicken
300g salad mixed with tomatos i dont even count into balance cuz its like 30kcal
100g of buritto souce 80kcal
third meal
150g raw rice
200g chicken
10g olive oil
200g frozen vegetable italia mix 80kcal
last meal
220g bread
40g cheese
100g turkey
50g of ketchup 
tomatos cucumbers salad not counting it
its like ± what i eat im weighting everthingi eat and counting in app i hit everysingle day my macros 200g protein 100g fat 550 carbs
if i see i need extra 30g carbs i eat sometimes fruits
like last meal is sometimes mix of some things to get the macros done
i found this one me squatting 105kg with tempo 40x1
gimme few sec i fix leg photo XD
There is really nothing wrong here. You may want to increase a bit and see how it goes for a few weeks.
Training is next. I don’t understand 90% of what you have written.
increse like 200 kcal ? into carbs demm 600 carbs is hard xD
i think training is very good.
my coach was 3x poland powerlifting master
but he dont support me at diat only at trening’s (i didnt buy the option)
You do squat very well. Time and effort is on your side. Keep it up.
I use 2% per rep to calculate a 1 rep max for bodybuilders. You said there was 105kgs (232lbs) on the bar and the video showed 5 reps. My calculator method means a 5 rep max is 90% of a 1 rep max. If you were only capable 5 reps, your 1 rep max would be 117kgs (257lbs).
I believe you will develop the most size doing higher reps. I always did 10 rep sets for squats when building size. I believe there is evidence that 15 to 20 reps are closer to optimal.`
IMO, use 5 reps to get stronger so you can use more weight for 10 t0 20 reps to get bigger.
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I would add 500cals if you can or have a big cheat day or 2 to bring your total weakly cals up
When i set up a bulk my macros look like this:
Protien 1.5xBW in lbs
Fats .35xBW in lbs
Fill in the rest with carbs.
For you it would look like this if you increased to 4500cals
P- 160lbs x 1.5=240g 960cals
F- 160lbs x .35=56g 504cals
C- 759g 3036cals
This ratio would keep me from getting fat. You could adjust your fats up and carbs down to your liking.
I can bulk on 3200-3500cals no problem
Powerlifting is different than bodybuilding.
Program looks great.
Your lifting technique looks great.
Your diet and compliance is great.
You just need more calories! 3800 wasn’t enough. 4000 isn’t enough. I think it will be safe for you to go higher than 4200, but you’ve done pretty well with small, slow caloric increases. I can understand why you’d want to keep using that strategy.
Anyway, what do you eat while you’re at work? In your place, I’d try to get some food in during the shift!
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but why so much protein 
ah i got it cuz when i eat alot of carbs i gonna get alot of protein from carbs sorces
Bro im a chef XDDDDD
i eat and prepare my meals at work at work time XDDDDDDDDDDD
im even using scale to weight from wrok xD
my fridge in work is like store i enter and i can eat and take wahtever i want for free
2 Likes
How does that matter? My work had nothing but a refrigerator to put my meals (plural) into.
I ate 6 times a day getting at least 40 grams of meat or egg protein every meal. I never counted vegetable protein, most have a poor amino acid balance.
yep but app does count it : (
but i try always to watch my protein from meats etc
“Trying” just doesn’t get it. Consistently “doing” does.
problem is when i eat more then 200g of protein im getting stomach issues and my ass is burning from wind’s xD
That is what works for me on a bulk. I always use those protien/fats multipliers and have had good outcomes.
You may be able to raise fats and lower carbs a bit depending how your body responds but i would try keeping the protien up.
Try for a month and see how you do.
1 Like
A chef?!?!