I have a friend who wants to compete and he is having trouble putting on weight. Im trying my best to come up with a diet for him but I don't want to give him to much or too little of anything. He is 206 lbs and 5'10. This is what I have so far:


8:00 1 cup of oatmeal w/ Splenda or NatraTaste sugar
2 whole eggs, 6 egg whites (scrambled or boiled)


10:00 1 scoop of protein
1 low fat bran muffin

12:00 8oz. of chick breast, ground beef, fish or steak
1 cup of brown rice
1 small salad w/ 2 Tbsp. of fat free dressing

2:00 2 slices of whole-grain bread
About 4 slices of turkey breast

4:00 1 scoop of protein (30 minutes before workout)
1 fruit
Other options:
2 slices of whole wheat bread
About 4 slices of turkey breast

6:00 2 scoops of protein
2 bagels w/ jam

8:00 8oz of chicken breast, fish, steak, or ground beef
1 large potato
1 cup of mixed vegetables

10:00 1 scoop of slow digesting protein mixed with water


Tell me what you think and feel free to give advice and add or takeout things as needed. There is a lot more that I wanted to add, but I wanted someone opinion on what I have already because I was going to let him carb up for awhile and then give him a diet that I used to cycle his carbs as he cut weight. The cycling carb diet is what I used to go from 265 to 230 even right now and I plan on losing about 10 more pounds to compete. The reason I had gained so much weight before was because i played college football. I was 5'11 265 with 11% bodyfat.