Actually, bulking in Japan shouldn?t be any different than bulking anywhere else. You mentioned that the food that you buy doesn?t have the nutritional values written on them. That makes me think that you are living off of prepackaged stuff.
I?m not trying to be a smartass, but, what you should do is go to the food store and buy lots of whole food. I know that things can seem expensive in Japan, but what I usually do is go to the store right before it?s going to close and a lot of the meat and fish is on sale, because if they don?t sell it then they have to throw it away. Then take it home, cook it, and freeze it for use later.
You really should start logging your food intake with fitday. That way when things are working well you can see what is best for your body and vice versa.
I don?t know if I?m the best person to give you an example of what I eat. I?m 39 years old, 6?3? and around 230lbs. So, I?m sure our metabolisms are different. I also run over 20 miles a week and do an EDT style training 4 or 5 times a week. I eat a FUCKING LOT!!!
Some ideas would be to buy a rice cooker. Fill it with rice, mushrooms, broccoli (or whatever you want). Instead of filling it with water fill it with chicken broth or soup. That will make enough for a couple of days. Put it in a container and top it with the meat that is in your freezer. It tastes pretty good.
BTW, what are you doing for training and diet now?