I follow pretty much the exact things Adonis has talked about in this thread. Calories are king fellas, plain and easy. However I try to take in adequate amounts of nutrients, and a multivitamin. The key here is to supply nutrients that your body needs in the bare bone, precise amounts to do what you need it to do.
A pound of muscle is what, 600 calories. If you ate 100 calories of appropriatley balanced carb/proteing/fat above maintanence, you would put on a pound of muscle a week. Of course you would need to actually stimulate that much muscle for that to happen.
Adonis is also dead on as it applies to dieting. One could eat doghnuts all day and still lose fat. However if the bare minimum protein was not there, they would also lose muscle.
