If you eat 500 calories LESS each day, you will lose one pound of body weight in a week. If you eat 500 calories MORE each day, you will gain one pound of body weight in a week. But these things are true ONLY if you do not increase or decrease your level of normal activity

Activity (exercise) such as weight training/bodybuilding burns between
200 and 450 calories per hour depending on your weight and intensity.

A mars bar contains about 448 calories!

Do the maths! 

Train Heavy

John

These guys have a great range of Bodybuilding Supplements. All the leading brands are available. Well worth a look.

Phuket Health Shop is a leading provider of imported whey protein and
bodybuilding supplements in Thailand. Shop from  top brands such as Optimum Nutrition, CytoSport, Gaspari, USP Labs and Dymatize. Phuket Health Shop offers free shipping anywhere in Thailand on all orders. Order whey protein and sports supplements with confidnece in Thailand.
http://th.phukethealthshop.com/

Question: What effects will drinking alcohol have on building muscle mass? 
Answer: There'll be lots and lots of bad effects, and not one single good effect.
Bodybuilders as a group are usually very conscious about what we put into our bodies — a lot more so than most other people. We are, after all, concentrating on making our bodies better — more muscles, less fat. We want strong bodies, and strong bodies are healthy bodies. We don't eat junk food. We don't consume "empty" calories. So why, in the name of all that's logical, would we pour something as deadly as alcoholic beverages into these bodies we work so hard to build?

Here's how your body responds when you consume an alcoholic beverage:
You consume a couple of alcoholic drinks or more.
Your liver metabolizes that into acetate.
Your body uses the acetate for fat as fuel. As a result, your body will burn less fat.

Alcohol consumption causes:
1. A decrease in vitamin and mineral absorption: your liver is too busy
converting alcohol to acetate to bother with the vitamins and minerals that you're consuming. Detoxification takes a while.
2. A decrease in protein synthesis of type II fibers. Muscle building is slowed down by at least 20%.
3. Dehydration. Alcohol is a diuretic.
4. A decreased quality of sleep. You might go to sleep more quickly, but your sleep will not be sound or long.
5. An increase in appetite. Enough said!

There's no way that I can deliver this message in terms that are strong
enough. If you want to build muscle mass, if you want that six pack, if you
really want a ripped body, stay away from alcohol. Even ONE drink can undo all
of the work that you've put in for an entire week at the gym.

I picked up some so Hidersine 3V Violin Rosin today. Used it for deadlifting tonight. This 3V is the best I have used. Melts real quick and has the right amount of stickiness without gluing your hands to everything you touch.
If you have not used Rosin before you get it from music shops. A small block cost about £3. When you get it home wrap in a cloth or plastic bag and break it up with a hammer. You will find it forms a fine powder. Store the Rosin powder in a used supplement bottle. Rub on your hands when you need to ensure your grip does not fail you.

Lift Heavy

John   
 

How much Protein is often debated. Keep it simple go for 1 Gram of Protein per LB of Bodyweight:  If you weight 200 lbs, you should be getting at least 200 grams of protein per day.  You can get your protein through whole foods and protein shakes. If you are putting LEAN weight leave it at that if you are making much difference and you are training hard (real hard) Don’t be afraid to experiment with higher protein amounts. Amounts from .7 gram per pound to 3 grams per pound are quoted. Find what works for you and dont waste your money on taking to much.

Lift Heavy

John
 

A big factor that separates those who achieve modest gains from those who make impressive gains is the level of weight training intensity.
To stimulate the muscle fibers to grow bigger and reach their fullest potential, you must take every set you perform the point of muscular failure.

Muscular Failure: Is the point at which no further repetitions can be completed using proper form.

Sub-maximal training intensity will leave you with sub-maximal results, plain and simple.

You have to eat to put on muscle. However, if you’re on a diet or trying to lose weight to show those abs off you want to be careful what you eat.

Eggs.
An extra large egg has only 78 calories. And it’s packed with protein and nutrients. They are filling and will keep your blood sugar even and your hunger at bay for hours. Consider scrambling one whole egg and two or three egg whites.

An egg white only has 16 calories and the extra lean protein will fill you up and keep you satisfied for hours. Combine it with a piece of whole grain toast and you have a very satisfying, fat fighting breakfast. And don’t think eggs are only for breakfast. They make a great snack or mid-day meal too.
Stay Well Stay Happy

John

Bodybuilding Calories
To gain muscle mass you must be consuming more calories than your body uses during the course of the day. If you do this correctly, the excess calories will be used to build muscle. 

John
 

Nutritonal Supplements are a great addition to your muscle building plan but they are not magic bullets.  Supplements will not compensate for a poor diet and slack weight training efort.  If you find you are not making any gains your diet and training (or the lack of it) are the likely culprits. If your training and nutrition plans are sound nutritonal supplements can give you that extra boost.
BUT...
They are expensive and can empty your wallet real quick. Your money is most likely best spent on real food sources.
"Don’t be the best built pauper in town, build muscle and strength without breaking the bank"