I wasn't sure whether to post this under nutrition or body building since my question sort of encompasses all aspects of physical training. I am currently in the middle east and for the past 2 months I have been attempting to add some muscle to my frame. The reason I am writing here today is because my progress hasn't been proceeding as desired. I dont have unrealistic expectations regarding the amount of muscle that I can build but I was hoping to add around 4-5 pounds of muscle mass within the last 2 months. On the contrary however, my weight has not changed and instead I feel and look a bit fatter. Prior to the bulk I was probably hovering around 9% and now I look to be about 11% body fat). Additionally, I havent really experienced any notable gains in my lifting numbers.
With respect to my nutrition, adequate nutritional information is hard to come by here so alot of estimation is necessitated. I usually try to consume as much protein as possible in the form of eggs, peanut butter, plenty of milk and whatever meat is available. I really cant give a detailed diet log but I assume I am hovering over 3000 calories per day and getting sufficient protein (My last weight in today put me at 73.5 kg or about 162 lbs and this where I have been hovering at for past 2 months). I really wish my diet could be more regimented and when I get back to the states it will be, but for now I must make do with what I have.
In terms of my training, while I am attempting to bulk I also have to keep my run times and push up/pull up numbers up to snuff (nevertheless the push up/pull up numbers have been falling). Generally I train 3 days on and one day off unless I'm unable to train that day. It breaks down as follows:
Monday: Chest/Tricep/Core, followed by Run
Tuesday: Pull Ups/Shoulders
Wednesday: Legs followed by Run
Thursday: Off Day
Friday: Back/Bicep, followed by Run
Sunday: Legs followed by Run
I understand that the running may be sapping my gains but they are a necessary part of my fitness standards and I am doing my best to make up for them calorically. Any advice that keeps in mind my need to keep both my running and push up/pull up numbers as high as they can be would be greatly appreciated. Basically what I would like is some advice and helpful critiques. Is there a particular program I could be doing whilst hanging on to the aforementioned priorities that might serve me well. I've done some research prior and have adjusted my diet and workouts according but still to no avail. Sorry for the long post but I knew info on my diet and training would be demanded anyway. Thanks for any help. If you require any further details I will do my best to provide them and apologizes if this was posted to the wrong section of the forum.