Hey guys, I've been bulking up for about 3 months now but I'm still very new to bodybuilding. Been reading the forums and web sites on the net for information. I was hoping for some input on my meals. Currently I'm 5'7, 66kg and I workout 4 times a week. My daily meals on workout days look like this:-

Meal 1 (Breakfast)
• Whole grain cereal with 250ml of fresh milk.
• 1 scoop of ON protein shake mixed with water.

Meal 2 (Lunch)
• Lots of chicken & vegetables.

Meal 3 (Tea Time)
• Two peanut butter sandwich (whole grain bread) with 1 scoop of ON protein shake. If I have time, I will have two tuna egg sandwich (3 eggs with ½ a can of tuna) instead.

Meal 4 (Dinner/Pre-workout)
• Fistful of white rice with chicken breast, vegetables and eggs.
• 250 ml of soybean.
• Taken 1 hour before workout.

Pre Workout Drink
• 1 scoop of ON protein shake mixed with fresh milk.
• Taken 30 minutes before workout.

Post Workout Drink
• 1 scoop of ON protein shake mixed with water.
• Taken immediately after workout.

Meal 5 (Supper/Post-workout)
• Mixture of chicken breast and vegetables
• Taken 1 hour after workout.

On non-workout days, I just skip the pre and post workout drink. Any feedback would be appreciated. Thanks.

I went to check some info on dietary fats cause I don't know anything about them . I saw two types of flax seed oil in GNC's web site. GNC Natural Brand FlaxSeed Oil 1000mg and GNC Natural Brand™ Flax Seed Oil. Any difference if I get the ones in capsules or in liquid form?

Also, is it cheaper to buy natural almonds instead of flax seed oil?