I'm sorry if this isn't beautifully organized, but I'm going to give you all my comments in one burst.
Low fat diet - I assume you mean 20% fat. That is at the bottom end of acceptable under just about any plan. Fat tends to promote satiety because of its slow digestion and other physical properties. Plus, you're bulking - you can't have cravings on a bulking cycle! Ok, maybe you can, but still, that says to me you are probably not properly fueling your system. I would try increasing that fat ratio, perhaps just by adding in more fish oil. Look to get 3-5g a day. Costco enteric coated is what I use.
Around workouts I'm going to recommend you try a drink. 1 hour + is a long time to workout without refueling your system. Starting 10 minutes before the workout, sip on a drink with carbs and protein in a 3 or 4:1 ratio. Probably around 100-150 calories. Finish it by the end of the workout.
Your cytogainer is fine afaik, but to get the benefits of creatine you must consume all of the cytogainer within half an hour of mixing in liquid. Otherwise creatine loses its value.
Let's see...oh yes.
Unfortunately, our bodies are not simple matters of metabolism in, metabolism out. Timing, macronutrient ratios, and a host of other factors affect our body composition and utilization of nutrients. As a result, 100-200 calories, is likely not enough increase over baseline to sustain an increase in muscle growth.
So in conclusion,
workout nutrition...
higher fat diet
keep the same calories while you make these changes, and then look into increasing!
And please, anyone who sees misinformation here please discuss.
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