Well now we are getting somewhere. That’s a lot of cals burned per day and not much body fat to eat up.
Either cals up or movement down.
Def get your protein up.
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Cant get it lower i need to work xD maybe i can stop driving bike and go for a buss or smth shall i count my protein only from animal sources ?
Count all consumed protien as protien. Have a couple shakes if you need to.
Looks like you moved 1/2 kilo? It would appear with your current activity level your maintenance cals are 4000.
I think your “non cardio” cardio is hurting growth. I bet if you cut the bike out for a week or two you would start to gain. You don’t have enough fat on your body to burn so you are sacrificing muscle growth.
That statement on the surface, I disagree with strongly.
Me eating 40 grams of protein spread over 6 equally spaced meals is many times superior to me eating 240 grams of protein in a single setting. IMO, for building muscle tissue never count any protein over 40 grams per meal as part of your total protein intake. This was common bro science knowledge in the 1970’s.
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Completely agree with your statements. My statement referres to spaced out protein throughout the day whether it’s 40g or whatever it needs to be to satisfy your goal.
OP was referring to not counting proteins outside of animal protein.
When considering my protein sources I always considered bio-availability. The protein needed all nine essential amino acids in the correct proportion to build muscle cells. Once all of any one of those nine essential amino acids was used the remainder of amino acids are only good as calories.
Eggs and animal have the highest bio-availability and thus a better amino balance than vegetable protein sources (not to mention the hormone problems with soy.) I dropped all milk products, because we felt that it kept an extra layer of fat on your skin (I never knew if that was correct, but why take the chance. I didn’t need it.)
When doing some research on amino acids in various foods decades ago, methionine seemed to be the lowest amino acid in plant products, more lacking than meat and eggs.
When I was getting 40 grams of egg and meat protein, I was surely getting a little more from plant sources. I just didn’t count them in my effort to always get 1 gram of protein for every pound of body weight.
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maybe milk was holding water under skin cuz of lactose sugars in it ?
anyways i gonna calibre my diat add some calories and see where it will take me 
anywyas 5 - 6 meals a day seems hard to me but i can take a matrix shake mornings when i wake up at 5 am then second meal 8 am another 12 then 15 then after traning cuz i go to the gym 16:20 so it will be 19 and idk 6 th meal 21 before sleep xD?
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Lots of good stuff here. My $0.02:
If you have a free fridge, can stay lean without cardio, and have to move that much to get to and perform at work, I personally wouldn’t try to change my life to fit this… I’d just eat more.
Try adding one protein meal at a time. You don’t have to go from 4 meals to 7 today; work your way up.
The cheesecake suggestion is a pretty good one for you, too. Just watch your fat gain, but that isn’t a real tendency for you.
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I started with and matrix gianer eith 40 protein 150 carbs then i gknna eat 4 more meals but smaller then normal =)
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You’ve gotten a ton of great advice in here on the food side of the equation, but I’m also off the belief that it may be time to change up the training. You need something that can push you in ways you either haven’t been pushed before or pushes you in different ways. @T3hPwnisher suggested Super Squats, DoggCrapp and the 5/3/1 BBB Challenge and I think those are absolutely two programs to look into. Having a trainer is nice, but I think you may benefit from a change of scenery so to speak.
I’ve noticed that I seem to grow best from programs that have me absolutely obliterating each muscle group and then allow for adequate recovery between sessions which is where the food Side of this comes in, as well as a good sleep schedule, I recommend at least 8 hours a night. It’s useful for recovery, metabolism and digestion. I would also throw this program out there as one that will also be very useful in facilitating growth:
I’ve been using Mountain Dog programs all year and I’ve been loving from them and progressing super well. It’s perfect if you really enjoy more of a traditional bodybuilding style of training. 5/3/1 helped me big time during my bulk last year and DoggCrapp the year before. So you have lots of options, but you need to be training hard and progressively(keep chasing PRs!).
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guys i got one more question vacation from 02.01-16.01
Should i cut some caloriesd durning this 2 weeks or keep my 4250 cuz my activity will be a quite lower since i wont work in this period.
Maybe cut like 450 kcal and stay on 3800 durning this 2 weeks ?
i will do anywyas ny dayli 10000 steps per day or even 15000 but on work days i had like 20000-25000 but anwyays i got alot to do so i wont sit on my ass all the time xD