Start with the basics... for your size eat about 2500-3000 calories a day... in 6 evenly spaced meals (about 3 hours in between....one emiditly after a workout)... this is where the Protein shakes come in as a "meal replacement"... but don't reply to heavily on the, you need good CLEAN FOOD.
Take in about 40% (of your daily caloric intake) in Complex and simple carbs... 40% protein... and 20% in clean fats (stay away from Trans and Unsaturated fats)...clean fats are found in Salmon, trout, nuts, avacado, egg yoke.
Make sure you work out every main muscle group at least once a week...
Abs
Legs
Shoulders
Chest
Arms (Bi-Tricepts, and forarms)
Back (middle, lower, upper lats, and lower lats)
And when bulking up do between 12-16 sets for each body part, and do 5-9 reps per set for bulking.
Make sure you get 8 hours of sleep a night... And if you want to get even more extreme, wake yourself up in the middle of the night and down a Protein Shake.... Works great!
Get Arnies book
http://www.amazon.com/exec/obidos/tg/detail/-/0684857219/qid=1115836845/sr=1-2/ref=sr_1_2/103-1158901-1917427?v=glance&s=books
This is by far the BEST and most informative 750 pages of health, fitness, and nutrition I've ever read! And I've read Muscle Media and Flex for years...
EAS products are good but, the whore there products to much, I use to live by the product and didn't find any difference between EAS and any other company out there. But since our boy Ronnie is endoring it, I may have to go back!
Edit: Forgott to mention, take a good Multi Vitamin!