Jock

If you want to bulk you need to realistically think about eating 3500-4000 calories a day.
At least 30 percent of that should come from protein which means you should be aiming for at least 250 - 300 grams of protein a day

From your diet it looks as that you're barely getting 100g a day - don't get me wrong I have seen far worse diets posted on here but you cannot expect to grow from that.

Again your training routine is ok but needs some looking at. Why all the supersetting?

Stick to the basics mate, you don't need a fancy diet, training routine and/or steroids to bulk up.

You're definitley overtraining. Remember that more is not better where training is concerned.

For example on your chest/tricep days and bicep days and back/bicep days you have 5 exercises - two of which are isolation exercises.
Why bother wasting time doing tricep extensions when your tris have already been hammered doing Bench Presses and Dumbell Presses? and why target your biceps after they have already been smashed doing deadlifts, rows and chins???

Do yourself a favour and drop your isolation movements (curls, + extensions) and add an extra set to your heavy movements (Squat, Deadlift, Bench Press, Chins etc) keep your reps between 6-8. Concentrate on big muscle groups (bag + legs) not p1ssy little ones like triceps.

Work smarter not harder.
You should be done and dusted in less than an hour.

I'm not half as qualified as some guys on here (Pscarb, Tinytom etc) to dish out this kind of advice but I think if you put more effort into your diet + training than wondering why you can't grow, you'll soon be putting on the mass.

Best of luck,
Jock

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