Workout suggestions?

[FrazerPrescott]

I guess this is the right forum to post this on. I have 2 main workouts one iv designed over a year or so which give me my best size gains, and another i use for cutting. I use and adapt these workouts, along with quite a strict protein/carb/fat diet to get the gains im looking for and normally within a few weeks i get where i wanna be.

My dilema is this; at present the only control i have over my diet is the amount of calories. I am working in antarctica and for that reason i have a real low protien intake, with most of my calories coming from simple carbs and fats.

I have tried my usual routines and seen nothing like the progress i normally see i was wondering what people would recomend i try. Iv tried going through my routines as usual and found my recovery time is almost double what it normally is yet i dont feel i can cut the workouts down anymore and still have a benefit.

im 5'11
95kg
~20% bf

My workouts:

Bulk:
Back 4 exercises 3x10, bis 2 ex 5x10
Chest 4 ex 3x10, tris 3 ex 5x10
day off
Legs 4 ex 5x10, shoulders 3 ex 5x10
day off
repeat

Cut:
full body (mainly bodyweight approx 15x3)
cardio
full body (mainly bodyweight approx 15x3)
off
repeat.

Any help on alternative workouts i could give a shot or anyone else with a similar experience of having limited diet control would be greatly appreciated.