Simple way to put weight on is to work out your maintenance calories and then add 500 per day to that. You'll then put on 1lb every week for as long as you continue to eat 500cals per day over maintenance, if you want to go quicker eat 1k over maintenance and put 2lbs on per week.
A lot of the bodybuilders who blog where I keep mine follow a 40/40/20 ratio of proteins/carbs/fats and it seems to work well enough for those units. It's all dependent on your body and how you react to different things. I react really badly with carbs so try to stay away and when I'm eating properly try to keep them under 100g a day.
I'll go and hunt out a few bulking plans from over there if you want when I get a chance and email them over so you can have a look.
Easy way to lump on some weight without injecting would be to get yourself some Dianabol and munch those on down @ 30/40mg a day for 6 weeks eating as above