the buddy club header is pretty impressive. im running that myself... i havent put my car on the dyno yet but ive been keeping tracks of my gains at the race track. i ran a 15.2@93 stock, best run. downpipe, motor mount, and vit tune i ran a 14.4@97. that is a pretty significant gain IMO for just a downpipe and motor mounts. i need to finish the last few cals of my retune with vit and see what i can do with a skunk2 CAI now and ill be purchasing some rpf1's here pretty soon and im expecting to be touching the high 13's after all that.
as far as gains, each car is different but with your basic I/H/E setup you can expect to be in the 200-210 (realistically) range but as mentioned i have seen some push as high as 220ish but dont just go off these numbers because they really arent that accurate and theres a lot of variables that could skew the results of a dyno run.