No no no, all these recommendations will do is bulk your calves and aductors. If you want to bulk your back and arms you need to be eating at least a loaf of white bread and 1kg of ground beef a day, just ask fat-t-man, he has huge "lower back muscles".
Seriously though it sounds like you are on the right track... Tuna is a good shout but watch that you don't rely on it too much because of potential build up of mercury levels.
Turkey is significantly cheaper than chicken so that is a good one for those on a limited budget.
I get 500g lean beef mince, can of red kidney beans, can of chopped tomatos, an onion and chilli powder and make up a big vat of chilli for a total of about ?3.50sterling for 3 portions. That is a cost effective meal that packs a big protein punch, and a good serving of fibre from the beans, not to mention tomato's phyto-chemicals, antioxidant superfood status.
- Chop onion
- brown mince with onion
- add kidney beans and chopped tomato, stir in.
- add tomato puree if you love tomatoes as much as me!
- add as much chilli powder as you can handle
- simmer for 15-20 mins, stirring occasionally to prevent burning onto the pan.
EASY, CHEAP and delicious.