[eleven11]

Calories - lots of 'em. If you don't want to do things in phases (i.e. wreckless calorie binges for a few weeks followed by tighter "cutting"), focus a lot on protein. Never more than 2 hours between meals. Do the protein shake thing. If you have a Costco near you, buy the Premiere Nutrition shakes - 30gm protein each, taste great, and super convenient (much easier than mixing your own). Casein protein before bedtime - easiest way would be to down a big glass of milk.

As far as working out goes: the first week will suck (soreness, etc.), but once you get in the groove of things, aim for no more than reps of 8-10 with your weights (i.e. make it where it would be tough to do many more than that). Don't skimp on legs. Should get your started. I will also suggest creatine, but calories and protein will be plenty for a while to get you going.