At 187lbs, this is insufficient protein intake.
Are you tracking your weight daily and comparing weekly averages?
Your coach does not seem to be giving the attention or check-in frequency needed. I’m comparing to my own coach who asks me for this weekly
If i were to make the same generalizations i usually do, you should:
- Check your weight daily. Wake up, piss, weigh yourself. Use weekly averages to guide you; aim for 0.5lbs weight gain weekly.
- Protein = 1g/lb (2.2g/kg), fats stay at 50g daily, and use carbs as your primary surplus macro.
*meaning if you are gaining 0lbs from one week to the next, you should add 250cals carbs daily. - Stop overeating fats. Aim for cleaner carbs like rice, oats, potatoes, fruit, etc.
- Drop the less-than-ideal compounds from your training. Bench press is typically very fatiguing yet not very stimulating. Maybe give a program like TBJP a run for a few months; I’ve never known someone to get smaller from it. You really dont need some special custom program to gain size, most people respond very well to about the same training. The biggest difference is usually dependent on the level of experience a lifter has.
Example: someone training for 20 years can get far more activation out of a single set of curls than someone who started last year. This requires different training strategies at different times.