with regards to bulking up, aim for heavy weights and low repetitions. when you train harder your body needs plenty of time to rest, i've personally found that 3 days a week i.e. training mon, wed and fri was plenty.

the bulk will come with what you eat, i've always found that using pasta and rice dishes during the day have given sufficient calories, along with a very good breakfast (i.e. porridge, fruit and toast) and a moderate evening meal. consider 4/5 meals a day.

you may want to consider a supplement, anything titled weght gain from a reputable company should be okay. I'd advise seeing how you get on initially with the food as you obviously won't get the nutritients from the supplement as what you would from food.

when you feel that you aren't getting anywhere because you may be plateauing, stop your training for a week and then get back to the gym, you'll feel really pumped up after a few days!

hope this has been of some help, happy training

gaz