Friend from work is like 6'3 around 160 pounds, he looks skinny as fuq. So he wants to put some pounds on and I been going to the gym with him but he still has to get his calories in. I was thinking he prob needs close to 3k calories to be gaining weight, but he does not eat that much. So here my meal plan that has some high calorie food so maybe he could do it.
Just looking on some advice on anything I should do to add or change around. Did 5 meals just because it fits better with his schedule, not because i think he needs to eat lots of meals, don't think he could handle 3 huge meals. Also tried to make it pretty flexible because I don't want him to get tired of the same stuff every day and then give up.
meal 1
2 whole egg + 4 egg whites + 2 pieces bacon + carb source (egos, poptarts, cereal which ever)
meal 2 (first break/snack)
greek yogurt + peanuts and ham/cheese sandwich
meal 3 (lunch break)
chicken + carb source (rice, mac n cheese or any other thing) and PB sandwich (save the PB sandwich for last incase the chicken fills you up)
meal 4 (before gym meal)
tuna with some crackers is fine or if did not finish meal 2 or 3 you can add it here, this can be a smaller meal so you don't feel full in the gym.
meal 5 (after workout)
1 cup of whole milk + 1 scoop protein + 2 TBSP PB + ice or frozen fruit to make it thicker
1 gallon of water a day + Gatorade during work for extra carbs
Total is around 2795 calories (not counting syrup or mayo if used with tuna) with 268g of carbs 110g of fat 194g protein.