I am no iron brother, but for my 2 cents, as was mentioned, nutrition is paramount. Loads of good, high quality protein(chicken, turkey, tuna), as well as complex carbs. Since you want to bulk, I'd suggest all types of "good" complex carbs, such as brown rice, fruits, veggies, in addition to the 2 powerhouse, low GI, must-eat sources of oatmeal and sweet potatoes. Those are about the 2 best sources of energy out there. For your fats, include at least a few tablespoons of natural peanut butter every day. Take about 50 grams whey protein for your post-workout shake, with 50-75 grams simple sugars(table sugar, or a malto/dextro combo). This spikes insulin and gets the nutrients into your muscle as quickly as possible. Keeping your blood sugar low the rest of the day also enhances this insulin-spiking. Also eat a high protein/high complex carb meal about 1 hour after your post workout shake, and maybe a meal 2 hours after. When waking to go to the bathroom at night, keep a shake in the fridge consisting of whey, natty PB, and some cottage cheese, and pound that sucker to keep your amino levels up. As for workout, I'd need to know more. For any of your exercises, I'd suggest pyramiding scheme, 3 sets consisting of 10, 8, and 6 reps.(or 12, 10, 8) Add 5 pounds for assisted movements, 10 pounds to compound movements, for each set. Stick with regular bicep curls, reverse curls(add thickness to arms), and for the triceps, weighted dips are great. Also need to stick to the basic power movements of squats, dead lifts, bench press, etc, for your full body workout. These movements are great mass builders. Oh yeah if you wanna go nat than supplement with creatine(5 grams pre and post workout), and you may want to invest in glutamine as well, although I'm not as sold on that supp.