Um, I’m not sure how tall or old you are, but 110 lbs is LIGGGGGHHHHHHHHHHHHHHT! Meats, veggies, etc are all good quality foods bro, and can be worked well into any diet, but do NOT, unless you are 3’4", be afraid of carbs. You’re eating (occasionally rice) like a former fat guy who gains easily. This is NOT you. I’m not saying being a fat fucking slob, but I have the same body type (started at 125 lbs grown adult at 5’6") and you need to fucking EAT bro.
I would seriously try and eat a shit ton of food or, if your metabolism is what I think it is, you are never going to grow. What has worked for me is this-
BW X 25 for calories- Yeah, it is high, and a lot of food. For you, 110 x 25 = 2,750 calories
BW x 2 for protein grams- That is 220 grams, which equals 880 calories. Divide this over 6 meals/ shakes.
BW x 3.5 for carbs. That equals 385 grams of carbs, which equals 1,540 calories. Do not fool yourself. That is a lot of carbs for someone your size. They are not all going to be clean. More on this and limiting bodyfat later.
That leaves us with 330 calories left, which will be from fat. 330/9 (9 calories in each fat gram vs 4 in each carb/protein gram) brings us to right around 35 grams of fat.
Basically, every one of the 6 meals you eat should have 35-40 grams of protein in them.
Your first 4 meals will be your carb meals (provided you’re not training late at night) 385 grams of carbs / 4 = 95-100 grams of carbs in each of those meals. You have a super fast metabolism. Your last two meals are going to be basically carbs free. You will not get huge and fat, do not worry. You will grow. In fact, this is about the only way you will grow, so don’t be a “Oh, my abs will disappear if I have a glass of Coke” motherfucker and just get those carbs in, even if they are not the best choices in food. You fucking need them. If anything, just try and keep a large amount of fat out of these first 4 meals.
Your last two meals will each still have 35-40 grams of protein in them, but now you’re going low carb at night to prevent fat gain. 35 grams of fat spread over two meals. Basically, with meal 5’s protein, have a tablespoon of olive oil or some nuts, which will be 14-20 grams of fat for a serving.
Meal #6, your same protein amount and about 20 fish oil capsules. These fish oils are not skippable. They will keep your insulin sensitivity high, help you stay nice and lean while eating mega carbs and help you pack on pounds of muscle.
Give this a sincere try. It is a trial and error slightly modified version of this diet- A lil more protein, a lil less carbs and an earlier carb cutoff to help stay leaner are the only differences, but the principles are the same…
Give this shit a good run, not doing anything different or missing meals for one month. If you’re still stuck, well, you have the worst genetics ever, lol.
Best of luck,