He's roughly the size I was when I was 24 give or take (probably bigger than I was, in all honesty).
The meal plan looks good. I would make some swaps to increase intake (too much chicken and not enough beef IMO):
Breakfast: Add some egg whites to the 3 eggs. Also, add at least one slice of cheese to the eggs and sausage or bacon.
Lunch: Ditch the curry for a 1/2 pound of ground beef with a cup of brown rice covered in a 1/2 cup of southwest salsa. Eat curry on the 2 hamburger days.
Dinner: Make sure it's steak 3-4 nights a week. Always eat a baked sweet potato/yam with dinner (and green veggies) every night. Swap in a white potato with butter when this gets tired, but always go back to sweet potatoes over the long haul.
Tell him to prepare to have to purchase an entirely different cut of jeans.
"Look son, there comes a time in every man's life when he has to make a decision. Do you want to be big, powerful, jacked, yoked-up, have women everywhere want you and men fear you . . . or do you want to do crossfit?"
Last edited by MC; 08-08-2011 at 10:18 AM.