Figure out your 1RM (1 rep max, the most weight you can do once) then do a hypertrophy program. Look up power or hypertrophy programs

Ex: hypertrophy program is 85% of your 1 rep max. with 3 sets of 8 to 10 reps. Increase when it becomes to easy. Do steps one and two over.

A healthy diet is crucial, be careful, the average american gets enough protein in their diet.

For diet tips I've got this for you:
http://ehealthforum.com/health/tips-for-ga ining-weight-t141714.html

Focus on complex carbs and protein, but don't bother with supplements or shakes. You can get plenty through just consciously making an effort to eat the right thing.

As for exercise, weight lift 2-3 times a week and do cardio 2-3 a week. Do cardio on days in between weight days. I think both are crucial for healthy weight gain and increased muscle.

There are plenty of exercises you can do without equipment, however I think it makes things a lot easier.

i half way agree with your statement of no shakes and supplements. Heres where we differ.

You need to eat all yor calories period. However, you need a good post workout shake consisting of a weight gainer,waxy maize,glutamine,creatine and amino acids all thrown into together. This will aid in recovery and put on good size. Also sip on a jug of crystal light with BCAAs during your entire workouts and throughout the day. This will jkeep you from going catabolic. If you want to bulk throw out the cardio period. Walking maybe but anything else stop now you are doing more harm than good. If you are cutting then 2-3 times a week is good to start.

I was under the assumption that cardio is not a threat to muscle gain unless you do cardio directly after weight training. I'm suggesting cardio on days during break and though I forgot to state a time, only for 30 minutes or so for two days a week. If he was following any diet tips then he'd be taking it plenty of calories and wouldn't have to worry about it buring muscle.

Post workout shakes are good under extreme workouts, but daily workouts? You'd get the same out of it as eating a nice big meal soon after workouts. I will drink shakes after the worst of the worst practices and during taper meets, otherwise I've found they don't really contribute any better than a healthy meal.

Directly after weigth training is prime for low intensity cardio 130bpm or less. Bring more blood to the muscles and aids in recovery. Cardio is alweay done best at low intensity before 1st meal otherwise after weigths is second best assuming muscle building is your goal. If you are trying to build muscle you need to be int he gym lifting hard 5 days a week, period! Shakes IMO and experience are the best thing for post workout. Your workout should go like this....

workout
PWO shake
meal
PPWO shake

then continue your diet accordingly. This way you get the BCAAs, glutamine and creatine and waxy maize into the cells while they are anabolic state and you will absorb everything as your muscle cells are open and ready to recieve whatever you put in your body. The meal an hour later will get your fats,more protein and vitamins/minerals. The reasoning behind another post workout shake 3 hours later is to ensure your body gets all the amino acids and protein your body can take. I would suggest a fast absorbing whey-isolate for PWO and a regular whey/cassein/egg protein mixture thats slow absorbing for PPWO shake. As a body builder/powerlifter this is what you need to do as well as 2g protein for every pound you weigh. Its alot but eat every 2 hours or 8 meals and you will turn into a monster. Make sure your calories are around 3000 and you work big muscle groups chest,back and legs for size. Lay off the beach muscles killer haha!