Gym

A friend of mine has just started at the gym. He is pretty lean and has the standard mid twenties male beer gut. Its the first time he's done any sort of physical exercise and after two sessions he comes to me asking a whole heap of questions like how do I get rid of my pot, how to tone up all those muscles and can I have a protein shake.
I originally started going to the gym shortly after my motorbike accident and in the beginning it was for rehab exercises only. Later I started a weights program and since then have been regularly doing gym for around 5 years. My motivation to go to the gym stems purely from Taekwondo, were my programs are catered for our sport.
I guess over time and asking plenty of questions, I understand my body pretty well.
My bodies pretty lean and my weight stays pretty constant, fluctuating within a few kilos.
As part of my gym routine I keep an eye on my weight to make sure I'm at the top end of my division. Currently I'm trying to add a few kilos as I'm a bit light and this is something I find pretty difficult. To gain weight I have to be going to the gym three times a week, eating well and taking protein/carbohydrate shakes. The moment I stop working out I start loosing it again!
Unfortunately a protein shake is only part of the answer and I tried to explain this to my mate. Its a combination of working out and eating a proper balanced diet. There's no point in wasting money on supplements if you haven't got the basics right.
There is plenty of good information on the Australian Institute of Sport for you to read.
http://www.ausport.gov.au/ais/nutrition/factsheets/sports/taekwondo

I suggested he write down everything he is eating over the next two weeks to