Hello everyone, new member here :)

Having done a fair bit of browsing on this forum over the past week or so i've eventually decided to siign up and join in! Anyway, a bit about me - i'm 18 years old, 163 pounds and 5ft 8 and trying to bulk up at the moment. I've always been quite sporty but only just recently (for the past month or so) i've decided to hit the weights. I've been doing a fair bit of research on supplements/nutrition etc and have devised a contempary meal plan but looking for advice on how to improve it. Here it is:
Meal 1: 100g oats with semi skimmed milk, ON gold standard whey protein shake + 2 fish oil capsules + multivitamin
Meal 2: Sweet potato with can of tuna
Meal 3: Wholewheat pasta with chicken breast
Meal 4: 3-4 slices of whole wheat bread with peanut butter
Meal 5: Post workout: Banana and ON gold standard whey protein shake
Meal 6: Brown rice/wholewheat pasta with either steak or chicken breast(mainly chicken breast)
Meal 7: Cottage cheese with casein protein shake
Any advice on what to add in/take out of my meal plan?

Currently training 3-4 days a week also with a split that looks like this

Shoulders/legs
Back/biceps
Chest/triceps

Should i split legs up and do them on a totally seperate day?
It's a shame as my gym is fairly limited and doesn't have the calf machines so is there any other methods i could use to train calves?

Thank you everyone

 

Hello everyone, new member here

Bump

 

Hello everyone, new member here

welcome .

do legs only .

back bi`s

chest tris

shoulders abs

bit like that .

diet looks good but you need to breakdown the macros so it fits with what your body/lifestyle requires (i`ll post a diet link in a sec)

as for calf`s , use a barbell loaded place a weight plate or something 4-6 inches high then with yer bb you can do raises .

you could use the smith machine and an aerobic stepper , sit on a bench toes on stepper smith bar or bb on knees then do your raises ...

http://www.uk-muscle.co.uk/food-diet...-beginers.html

 

Hello everyone, new member here

Welcome!xx

 

Hello everyone, new member here

Bonjourno...

 

Hello everyone, new member here

Welcome to uk-m mate...

 

Hello everyone, new member here

Welcome

 

Hello everyone, new member here

Welcome to uk-m

 

Hello everyone, new member here

Thank you everyone greatly appreciated! I'm off to the gym soon so i'll try the calf exercises then and see how i get on. Also thank you for the link Ewen was very helpful i'll start counting my macros now then, is the 40, 40, 20 the best percentage to follow? cheers

 

Hello everyone, new member here

Welcome to the team man!!