I used this link to give myself an idea of what I needed to bulk up...
http://forums.menshealth.com/eve/for...47/m/693101221
It's really useful for whatever goals you have. I paired it with
www.sparkpeople.com (as suggested by Cheryl) to really keep count of my intake. I've also cut down on the bad (junk) carbs and use Isopure protein powder. I could never eat 150g protein a day without it.