what to eat

[ross]

hi, im 23 and weigh around 10 and a half stone. im pretty fit, but want to bulk up. i have quite a good shape with broad shoulders but need more upper body strength and would like larger arms, not much larger but a bit bigger. i have started a weight programme, but my main problem is i have real problems gaining weight and i dont want to exercise and lose weight. could anyone please advise myself on a good diet or good foods to gain some extra bulk.

ta.

 

[abear]

very, very rough ideas

5-6 meals a day every 3 hours. for most ppl this comes out to 1 meal before work or school, 3 meals at work or school and 2 meals after.

breakfast: oats and eggs

lunch and dinner: chicken or lean red meat or fish or turkey with sweet potatoes or yams or veggies or brown rice

mid morning and mid afternoon snacks: pop top tuna or chicken, nuts, fruits, sandwiches, jerkey

before bed: cottage cheese with natty or almond butter

weight gain info
http://training.fitness.com/showthread.php?s=&threadid=43&highlight=weight+gain+massive+member

to track calories
www.fitday.com

to determine calories in foods
www.calorieking.com
www.nutritondata.com

grocery list
http://www.bodybuilding.com/fun/stella9.htm