All, the weight gain discussion. I think these conversations load more bullshit than the weight-loss ones do. I wonder who of us have actually gained significant weight on purpose? I went up 55 pounds in 9 months and took my squat from 95 to 350, so I will provide some perspective on how I handled this.
Breakfast:
Protein shake - Ice cream, whole milk (2% milk is basically a vegetable), peanut butter, scoop of whey protein, some instant oats, maybe a drizzle of EVOO. Do not measure the amount, fill the blender and drink it as quickly as you can. Eggs are bullshit unless you are a good volume eater (you are not since you are 6' 140#) and you can put down 10 or so at a time.
While driving to work:
Handful of almonds or peanuts. Not a "12-14 almonds" type of thing, a handful. You should be chewing most of the time you drive.
Lunch:
I was partial to Chipotle double meat with everything when I didn't bring food from home. When I did bring lunch from home it was something with a combination of pasta, meat, olive oil / butter, and cheese.
Snacks during work:
Target has 5 lb containers of peanuts and almonds for about 10 bucks. Buy one of these weekly. It should be around a pound or more a week of peanuts, almonds, etc. Another option to trade things up would be a peanut butter sandwich with honey on it. A lot of honey.
Dinner:
So this is your time to shine. Here's one way to look at it - get a medium pizza (diagorno's style) and pour some evoo on it. Eat at least half of it. Then, after lifting, eat the other half. And then have a protein shake before you go to bed, similar to breakfast.
The "bonus" round:
Do you get up in the middle of the night to pee? Protein shake. This is seriously a free calorie boost, because you are right back to sleep and don't have to deal with the overeating feeling.
The trick with good weight gain is two-fold:
1. You have to eat fast. To overcome your body's "stop doing this to me" response, you get a good solid 20 minutes of cram time before gherlin drops and you start feeling sick.
2. You have to make a priority of high calorie foods. Mostly good foods, but there needs to be a good healthy amount of crap in there. Ice cream, sugary shit, etc. If you are actively lifting, you will be needing it anyway.
3. The negative effects of obesity are not in your line of sights. I have my bloodwork done at 5'11 210 (borderline obese) and had 0 negatives, not even testostone. An active person who lifts and is consistently engaged in activity is not going to have the HBP, blood sugar, etc. issues of a long term fatty. Squat a lot, do some sprints (do NOT do long slow cardio) and you'll be fine.
The fun part of this is the bodyweight reset point. Once you put your body into a new stratos of weight, it really likes being there (non-scientifically). So you stomp on the gas for 9 months, get strong, then back off a little to cut some fat. Presto, you are now 180 pounds lean and it is no harder to maintain your new set point then it was at 140#.