ive never had a problem with gaining weight lol so i dont know to much about bulking up so i guess i would just refer u to the sticky on clean bulking. i would honestly try your hardest though to become what u would call a scientist or a mathematician....and count all of your calories and stuff like that it doesnt get that hard after a while just keep a basic idea of how many calories your putting in and how many calories your burning each day, ect. the post workout meal would for me just consist of whey protien i use On's whey protien with water but youd probably wanna mix it up with milk since your trying to get down as many calories as possible.