Bullshit. If you knew anything about nutrition you would know that diet is the key to your problem. You eat shit that's why you look like shit.
(Written by Markos aka "m&m")
The simple breakdown goes like this.Convert your bodyweight from kg to pounds by multiplying kg x 2.2046.
To gain weight eat 20 times your bodyweight in calories,ie 75kg x 2.2046 = 165lb x 20 =3300 calories.
To maintain is 15 times your bodyweight in calories ie 75kg x 2.2046 = 165lb x 15 =2475 calories.
To lose weight its 10 times your bodyweight ie 75kg x 2.2046 = 165lb x 10 1650 calories.
The macronutrient breakdown is 35% protein,50% fat and 15% carbohydrates.
Protein has 4 calories per gram,carb has 4 calories per gram and fat has 9 calories per gram.
3300 calories = 1155 calories from protein = 288 grams,1650 calories from fat = 183 grams,495 calories from carbs = 123 grams.This breakdown is the same for all categories.Try and eat most of your carbs within 2 hours after your workout.Try and eat 6 meals per day.
After 6 weeks assess your diet and make adjustments,be honest with yourself in regards to missed meals and junk youve eaten.
The best carb sources are fruit and veg.The best fat sources are nuts,oils,avacado,fish oil tabs.The best protein sources are meat,eggs,chicken,fish,milk and whey protein powder.