Mac is right.
By the way I can guarantee your not having 4000 calories per day. And in 3 meals... I don't think so. And your grossly overtraining. There is no right answer and everyone is different. But I can guarantee you would grow more is you lowered your days to 4 per week and not 7. Keep your workouts short and intense. Your muscles grow in recovery so training everyday is not helping matters.
Cardio is very important and it is good you are healthy. But if you want to get bigger you must cut the cardio. I would have 3 short (20 mins max)sessions per week to keep you healthy but help you put on size. When I am bulking I have next to no cardio because my metobolic rate is higher than anyones. I was always very tall and slim but toned. But by following the above approaches I got up to 210 pounds and will be higher soon (210 is not alot for most but I don't want to be huge).
Eating 7/8 smaller meals per day is great and I advise it for anyone. But for bulking I would say 6 meals is best. Simply because eating many smaller meals per day will speed your metobolic rate up (ideal for cutting). But you don't want that when bulking. So I would have 5/6 meals per day. Have your breakfast, lunch, dinner and bedtime snack. And in between fit in 2 weightgainer shakes. 90% of shakes are crap and full of shit but if you want I can PM you with a good one that will help you put on the weight.
Even when bulking I think you should always try and eat fairly clean. Make sure you have lots of protein and complex carbs in your diet. With essential fats too. All 3 are vital. The only time you should have simple carbs are post workout (such as powerade/gatorade). Don't have to be exact with your ratio but something like 50/30/20 (carbs,pro,fat) works out well. So lots of meat and fish, brown rice, oatmeal, potaties, milk, nuts, avocado etc etc.
Like I said there are 1001 ways but just follow what me and mac said and you should be fine. Many people think they are having lots of calories and protein etc but it's very common they aren't having the amount they think. Or they are not sustaining it. It's not just about calories but the things you eat. If you are doing all we say then you simply need more.
In a weightgainer look out for high levels of carbs and protein. But not sugar (that will be listed in carbs). It has to be good carbs... most weightgainers are full of sugar that turns into fat easily. Also look for little or no satuated fat. I guarantee if you do the following you will achieve your goals
- 4 solid meals per day with your weightgainer shakes in between
- 3/4 weight sessions per week that are intense and spread out
- Very little or even no cardio whilst bulking
I would have wrote it out better but in a rush now. Hope it helps