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@mamajaiy My observation is your compound movements are not frequent enough and your routine is not intense. If your job is sedentary then that explains your gut with 3100 cals. If I were you at your size, I would find and follow an intense routine (like 5/3/1 Building the Monolith) and eat...

@kim2116 I eat lean protein at each meal. Egg whites, eggs, fish, chicken, turkey, beef, etc. Can hit 180-200gr/day easy. Now if you're vegetarian, you'll need a supplement to achieve this. Make sure its a complete protein with all the essential amino acids.