Advice on my nutrition. Looking to add size/reduce BF%

[Bishop]

I am 5'11, 183lbs, 14% BF and have been working out for years. I am trying to add on another 10-15lbs. I would defintely like to have my BF be about 10% if possible while gaining the weight.

Here is my meal plan as of now:

Taking in about 4000Calories

M1:
1 1/2 Cup Oatmeal
1 Cup Skim Milk
1 Egg
2 Egg Whites
1 Banana

M2:
Whey Protein Shake 48g
1 Cup Skim Milk

M3:
8 Oz. Chicken
1 1/2 Cup White Rice
2 Cups Veggies
1 Egg
2 Egg Whites

M4:
Post Workout Drink
High Performance Drink

M5:
Whey Protein Shake 48g
1 Cup Skim Milk

M6:
8 Oz. Chicken
1 1/2 Cup White Rice
2 Cups Veggies

M7:
Whey Protein Shake 24g
1 Cup Skim Milk

Eating 4000 Calories right now I am not able to add on any weight. I am only running 1-2 times per week for about 20mins. Any suggestion is much appreciated.

[Jock]

Someone should make this a sticky :YOU CANNOT PUT ON A LOT OF MUSCLE WITHOUT GAINING A LITTLE FAT!

For every 2lbs of muscle you gain expect 1lb of fat to come with it.

Unless you are considering Steriods Get used to this fact.

To gain muscle your body needs certain amount of Carbs Protein & Fat. It also need CALORIES, but caloriesno matter how clean will bring an increase in BF%.

I don't wanna rant about this or seem like an a**hole but this is the reality of gaining mass.

[myo1]

its dam near impossible to gain any real muscle mass during a cutting faze,, ! the best you can to is train to keep the mass you have, your diet seems pretty good but you need to cut back on the starchy carbs ,eat more greens,, do about 15 min of interval training sprint, rest, sprint , maybe more whey protene drink lots of water!!! just my 02 cents good luck,,