I’m eating 40% protein, 30% carbs, 30% fat consistently. My protein is in the form of eggs, chicken, beef, shrimp, fish and sometimes beef jerky. I usually drink one pwo shake that I make with whey isolate and a banana. Occasionally I will have two shakes per day when I’m in a hurry. I eat veggies with some meals (salad, broccoli, sweet potato, peppers, tomatoes) and grain based carbs in the morning and afternoon (whole wheat toast, low carb tortilla wrap, oatmeal). I get my fats from olive oil, some cheese, salad dressing, fish oil and from the meat and eggs. I only drink water. I have cheat snacks maybe twice per week. I take 4000 mg fish oil (2400 omega 3s). I eat six meals per day at least.
I did just change my training program. When I started I was doing each body part once per week. The trainer at my gym gave me a new routine with more exercises and less reps per exercise. Now I hit each body part every five to six days.
Diet looks quite good. I’d start by adding a few hundred calories. Try 300 If you feel you are good on your amount of carbs, add it in the form of fat. See how your body reacts and see if that shifts you into maintenance mode or you are still slowly losing fat. If you are maintaining, you can then add more to put on muscle. If you are still losing, oviously add more too. Splits are great. But you might want to try something different now. Have you ever thought of fullbody. Waterbury’s TBT would be a great starting program that is taxing and challening.