FTP Host for www.cleanpornhost.com - ftp.cleanpornhost.com
FTP Host for www.smuthosts.com - ftp.smuthosts.com
User Name - User Name You Received In Your Sign-up Email
PassWord - The Password You Entrered On The Signup Form
Remote Port - 21

Download FTP software Here
Best ones are WS_FTP & Cute FTP

If you dont know how to use a FTP client there is an easy Java Applet uploader in your file manager.