goldtips

Well I'm eighteen years old & I've seriously gotten into weightlifting. I've been working out seriously since I'd say at seventeen.... My goal is to bulk in all areas, but really in the biceps area. I've been really frustrated because I haven't bulked like I wanted to especially my biceps. I want these babys to grow. Now I've noticed I only eat three meals. This one guy who is a year younger than me at my gym told me he eats five meals(he's huge like I'm trying to get). Maybe he's bigger than me like the Biceps area because he drinks the protein drinks, and he eats five meals a day? He told me today he was going home to eat like 6 chicken breast with mash potatoes and stuff. Okay I'm on my college campus and I'm trying to figure out what my other two meals are going to be? Suggestions? A sample of how I eat-

Breakfest- 1. Two Nutrigrain Bars & Two glasses of milk 2. two bowls of plain cornflakes with sliced bannans 3. Milk, a bannana, three packets of regular quaker oatmeal 4. 3 eggs, two pieces of whole wheat toast, milk) Other suggestions?

Lunch- 1. two or three peanut butter sandwhiches, chips, water
2. two or three tuna sandwhiches, chips, water) Other suggestions for lunch?

Dinner- Most of the time those t.v. dinners like Healthy Choice that have a lot of chicken, meatloaf, and fish.) I'm lost for what to eat for a good dinner. Suggestions?

For me to fit in five meals. What other two meals do you suggest after breakfest? Then after lunch or dinner? I know I need protein. Remember my goal is for bulk.... I stay away from soda, candy, ice cream, cookies, and other items. I'm giving up quite a bit of foods just so I could bulk up. What about protein shakes? What brands are good for an eighteen year old?

w8lifter

First of all welcome

Secondly, I hope you are trying to gain decent muscle in ALL areas, not just your biceps!

We need your stats....weight, height.....

Some basic tips to get you started:

6 meals a day, preferably spaced evenly throughout the day, every 3 hrs or so.

High quality protein at every meal

Never eat protein alone, always make sure you've got fat, fibre and/or quality carbs w/ it.

Ideally, you would get 1-1.5 grams of protein per lb of bw per day, split evenly throughout the 6 meals.

Best time to have carbs are first thing in the morning and post-workout.

Protein & fat only in meal before bed.

Cut out the junk food (chips?) and make sure you're getting enough calories (from good food sources)....again, need your stats here.

Looking at your meals, there's just not enough protein.

Here is a better sample meal plan:

Meal 1:

1/2-1 cup oats
6 egg whites
3 yolks

Meal 2:

40-45 grams whey protein mixed w/ water
1 tbsp flax seed oil
1 tbsp heavy whipping cream
4 strawberries (mixed w/ shake & fats)
Apple

Meal 3:

6 oz chicken breast
6 oz sweet potato
1 tbsp natural peanut butter

Meal 4:

6 oz tuna
1 tbsp olive oil OR 1.5 tbsp full fat mayo
1/2 cup brown rice
Veggies

Meal 5:

5-6 oz lean beef
1 tbsp flax seed oil or natty p/b
Veggies

Meal 6:

40-45 g Whey protein shake w/ water
1 tbsp flax seed oil or 3 tbsp heavy whipping cream