Here's a bit of a start that might help you out, but you gotta do research on your own to be able to know how to adapt it to fit you. Learning to listen to your body is one of the coolest things you can do.
Breakfast - 9:30: A bowl of oatmeal, about a cup or so, throw in some raisins, and a tablespoon of peanut butter. Have a glass of fat free milk with a scoop of whey and a piece of whole grain bread with a tablespoon of peanut butter.
~641 Cals
~46 g's protein
~73 g's carbs
~21 g's fat
Lunch - 12-12:30 or so:
Bowl of cottage cheese, 1 cup with an orange
Some tuna, 1 cup
2 slices of whole grain bread with
2 tablespoons of peanut butter
~729 cals
~82 g's protein
~51 g's carbs
~24 g's fat
2:00 or so, sandwich with a couple types of meat and whole grain bread
~237 cals
~20 g's protein
~30 g's carbs
~4 g's fat
PreWorkout, Slice of bread with 1 tbsp peanut butter
~174 cals
~7 g's protein
~18 g's carbs
~9 g's fat
PostWorkout
2 scoops of whey with flax oil
~240 cals
~44 g's protein
~8 g's carbs
~3 g's fat
1 hour post workout
1 baked potato
half a can of tuna
~250 Cals
~23 g's protein
~36 g's carbs
~0 fat
Dinner
Chicken breast, Glass of fat free milk, 1 cup of cottage cheese with an orange
162 61 220 85
~528 cals
~70 g's protein
~23 g's carbs
~14 g's fat
Pre bed:
scoop of whey
~120 cals
~22 g's protein
~4 g's carbs
~1.5 g's fat
Totals:
641 + 729 + 237 + 174 + 240 + 250 +528 + 120 = 2911 cals
46 + 82 + 20 + 7 + 44 + 23 + 70 + 22 = 314 g's protein
73 + 51 + 30 + 18 + 8 + 36 + 23 + 4 = 243 g's carbs
21 + 24 4 9 3 0 14 1.5 = 76.5 g's fat
That might be a start, but you gotta tailor it to yourself, and I just kinda threw it together with data I had lyin around.
NOTE: I just finished cutting, so I don't have a great bulking program lying around. people can feel free to criticize this, or adapt it and throw in stuff.
monday - Back:
pullups: do 3 sets of 10 and use them as a warm up/ lat exercise
Deadliftss: do a few warmups, like 6-8 then jump into 3 sets, 10 x 8 x 6, increase weight each time
DumbBell rows, or seated, one handed cable rows: 10 x 8 x 6, increasing weight
bent over rows, either with a machine, or with the bar pushed up against the wall and the T-bar. 10 x 8 x 6, increase weight.
standing push downs, 3 sets of 10, no increase in weight.
Tuesday: Shoulders/delts/tris
Dumb bell shoulder press or arnold press, 10 x 8 x 6, increase weight
Shrugs: pile on the weight and do 3 sets of 12, or 15/12/10 or something like that
standing side Lat raises, with dumbells, 2 sets of 10
Skullcrushers, 10 x 8 x 6, increase the weight
standing front raises, dumbbells, 2 sets of 10
dips, or close grip bench, 3 sets. 10 x 8 x 6
Weds: off, or just do some abs. if yoU go to the gym, for abs I do weighted decline situps, 3 sets, 3 sets of leg raises, and 2 sets each side of weighted oblique side crunches.
Thurs: Legs
Squats. Do 3-4 work sets, warm up with a couple sets of 5 at lower weight. Then, do 10 x 8 x 6 x4, or 10 x 6 x 6 x 6 or something like that.
Leg press, 3 sets. Either 3 sets of 10, or 10 x 8 x 6 and go up.
hamstring curl (or 1 legged ham curl), 3 sets, 10x8x6 or 10x10x10, your preference
Straight leg deads. 3 sets of 10. you can go heavier and do 10 x 8 x 6, but I haven't been right now
Friday: CHest and bis
Flat bar bench, just do a good 10 x 8 x 6 set, or 8 x 8 x 8 or whatever you fancy
incline bar, same as above
standing cable crossovers, pushing down, 3 sets. again, see above.
Straight bar curls 2 sets, 10x8
reverse grip EZ curls: 2 sets, 10x10
incline DB curls: 2 sets, 10x8
) then jam out. If you really want to motivate yourself, it's got to come from within. What you're asking is akin to "Someone please motivate me to stop smoking... post what I can do instead of smoking". How many smokers quit using that method? 
