Ok mate. Sounds good.
Your right about the one meal not helping
You will defiantally need to eat more.
I know it can be hard, what with work, busy life, etc, etc but there is always time to get some food into ya chops
Really you want to be eating about 5 times a day (This is for eveyone, not just people looking to get bigger)
This will increase your metabolism and give you more energy to start off with.
You will need to slowly increase your calorie intake over a couple off weeks, and even out when you get to about 3000Kcals.
A Typical days food would look a little like this.
8am: Cereal+Toast+Fruit
10.30am: Sandwich (Chicken/Turkey/Beef/Tuna, anything high protien)+ Fruit
1.00pm: Nice Meal, Potatoes, Chicken, Salad, Pasta, anything like that really
3.00pm: Sandwich again, or crackers, pasta, anything with protien/carbs
6.00pm: Main Meal
10.00pm: Little supper, anything really
Instead of having snacks/sandwichs at 10.30/3.00/10pm you could use a whey based protien shake instead.
If you are looking at putting on some mass, then i would defiantally reccommend getting some N-Large2 (Weight Gainer shake) I live off the stuff, it`s great, and tastes good too.
Try hitting 3000Kcals for a week and see if you put on any weight, if you dont then bump it up to 3500Kcal and try that for a week.
If you have a small frame, then chances are you have a fast metabolism, so this can make it hard to put on weight.
As for training, you want to Train, if possible 3 times a week to start. Mon/Wed/Fri
You can do a Sat or Sunday if you feel you want to.
Keep Cardio to a minimum well trying to put on weight for obvious reasons.
Try this training split
Mon - Chest/Triceps
Wed - Biceps/Back
Fri - Quads/Shouders
Train Abs every time you train, but dont go to mad on them, a nice 6/8 pack is mainly diet and BF, not doing 1000`s of situps evey day
3 sets of 20 Crunches or V-Sits will be plenty.
Any more advice, on Excersises, diet ect, please feel free to ask.
Cheers
Paul