Actually i know plenty about nutrition and body building. I have a BSc biology major. Also did a lot of kinesiology just for fun while i was doing my BSc also.
Over the year i have put myself on strict diets and workout schedules when i was 21 i had 4-5% body fat (caliper test) and went from 155lbs to 195lbs working out for 6 months no juice. Then back and forth over the years with business and school getting in the way of my schedule. I drop and gain weight very quick.
My diet was not geared towards further stressing my liver. Its called testing a theory about how important a diet is when simply trying to gain some strength and muscle mass. Most say it is crucial. I found that listening to my hunger but not overeating, and making sure that i hate 2gram/pound of protein a day was the basic simple recipe.
So somewhere in between is probably almost as effective for a newby.
Someone dead serious about being massive obviously would have to follow that strict regime of diet and workout schedule etc.