People don't usually post their calibration settings because they aren't worth copying due to all the variables in lamps, projectors, ancillary equipment and of course environment. Plus in my case I use an external video processor for CMS and detailed greyscale/gamma calibration.
However, you have access to the free AVS HD709 disc, which you burn to DVD blank, but then it should play as an AVC HD disc (ie as if it were a BluRay). It has basic patterns with flashing bars to set the brightness (flashing black bars) and contrast (flashing white bars).
This is the thread, which I also suggest reading the first few posts and the instructions which should tell you all you need to know. Without a meter you can' really adjust any more than the brightness and contrast IMHO, but ensuring these are set correctly makes a big difference.http://www.avsforum.com/t/948496/avs-hd-709-blu-ray-mp4-calibration
If it helps these settings should at least prevent you from being wildly out of calibration, but my above comments still stand:
HDMI to 'Normal'( to clip white above 235, Superwhite if you wish to go to 254 for some reason, I don't recommend 'Enhanced' though some do use it).
Colourspace 'Standard' (should be closer to rec709 than 'Wide' or 'Off' which will cause grossly oversaturated colours).
Sharpness and detail to 0 (or use test patterns to confirm anything above this doesn't cause noise or ringing; higher values also effects motion in my experience).
All the noise reduction settings to zero (unless you like a soft image), likewise any of the 'advanced' settings that I can't think of right now.
Hope that helps.