^^Uh... Fitday is free.
I use every day just about, and after punching in a few foods into 'custom foods' (my whey protein, for instance), it's been extremely useful to me. I'd still recommend it over a hazy guess. Also, the other advice you gave - especially about adding on 5lbs/week to every set - is really general, and since you don't know anything about this guy's workout regime, stats, or anything else (like goals), I don't know that you should be advocating the "grab bag" method of training.
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