Diet Advice

[cook2k]

Hey all, I’m 19 years old. 6”1, 82kg (180 pounds), body fat 11%.
I train 7 days a week. Push, pull, legs split
HIIT x 4 a week, 30 seconds sprints. 15 second break.

Standard Cardio x 2 a week, 20-30 mins run

I’m sleeping 8-9 hours a night so that isn’t the problem.

But I feel like I’m stuck at a Plateau, I know people are going to say eat more but I could do with a bit of advice on what to change up in my diet. I track my calories, eating 2,500 calories a day.
I like staying lean but I’m struggling to put lean muscle on atm

Breakfast - Fasted

Workout fasted around 1PM 1 hour - 2 hour

Lunch - Tin of tuna, 125g Pilau rice, cup of broccoli, cup of carrots.
For pudding I have 450g of Fat Free Skyr Yoghurt Strawberry
(841 Calories total)

Snack - Apple

Dinner - Chicken, 125g Pilau Rice, broccoli, carrots.
Pudding - 450g of fat free skyr yoghurt strawberry (800 calories total)

Snack - Apple, 450g fat free yoghurt with strawberry (400 calories)

Snack - 250g blueberries & salmon, prawn and mackerel sushi (450 calories)

Total - 2491 calories

Am I eating too much sugar with the yoghurt everyday, resulting in slow progress or what?
Am I overtraining? I don’t feel like my body is being over trained but is that what it is maybe?
Please let me know some advice down below

[NoGenetics]

Train less.

Recovery and adaptation are different.

[vintageironlife]

Not overtraining.

[Rexotein]

You can’t expect to gain on maintainence and progress will always continue to slow down. If you wanna grow you’re going to have to listen to your advice and eat more. You’re most likely maintaining/under. Are you going up in weight at all? That will be your answer... if 2500 is keeping you at the same weight then add +200-300.

[Tucane]

Based on your behaviour; it seems like you are in a cutting mindset saying that you want to make gains...

You likely need 3k calories and/or skipping excess cardio. Daily macro distribution?

Fasted training because someone told you that HGH would be relevant without building blocks and lowered T? Again, mindset -> behaviour -> result

[Natty1980]

You're eating below your TDEE if you really are 82 kg with 11% fat.
You need more than 3000 Cal in order to have gains, check by yourself:
https://tdeecalculator.net/result.ph....725&bf=11&f=1

Besides, why don't you touch food until 1-2 PM?