Shawn Ray is one person who never counts calories, however he eats the same things day in and day out, and watches the scale religiously. With time, you can do things like that if you so chose and you payed attention, he is a smart guy so he can probably recite by heart his entire workout which at this point I could do on many days of the week, pounds, sets and reps - however writing it down probably helps nail it into my head.
So with diet for him, he knows what a portion size is for him, and can mentally calculate right then and there how many calories he is about to dump and if he needs to eat more or not.
If you are eating college "crap" food, the one thing that is a for sure is you need to throw in more protein. If you are not happy with your bodyweight and want more, then you need to supplement your current food intake with another few hundred calories, which 2-3 protein shakes a day alone would cover. Within 3 months or so though you are probably going to want to throw in another 500 calories, which you could easily get from $2-$3 in Hot Pockets if you wanted to be lazy (some people can eat like shit and maintain good bodyfat levels). Most of the Hot Pockets together will give you a combined total of 580-640 or so calories.
When I had difficulty doing my 5400-6500 calories (because I made the mistake of fast ramp up after coming off a hardcore 2300 calorie cutter), I was eating donuts, corn dogs, and anything calorically dense to help make up my totals. My first jump after 2300 was about 2000 on top of that, and my stomach was not ready for the much larger meals, and I was hitting the bathroom LITTERALLY after each and every meal. 900 calories per meal as my minimum, with occasional 2700 calories or greater coming from Burger King via 4 double cheeseburgers and a soda or shake as I chose. I touched just under 270 before dropping some calories.
Eating like that I was holding water and was nowhere near ripped (16.1%), but if you need weight there is always a way to do it if you want it. You just need to be religious about the eating, not 4 days out of 7, because there is the law of averages working with you or against you. You have to be consistent with the eating, every day. I can, and have lost a pound a day or greater from simply missing a meal or two. Much of that is water but will show up in size and strength loss little by little, remembering of course that your muscles are about 70% water.
