Nutrition:
Men: 66.5 + (13.75 x kg) + (5.003 x cm (height)) - (6.775 x age)
Women: 655.1 + (9.563 x kg) + (1.850 x cm (height)) - (4.676 x age)
Do this equation and you will come up with your BEE (how much you calories you need when you resting (in a coma)). Then you multiply this number with your activity on a scale 1.2 - 2.0. 1.2 is a day in front of the computer doing nothing and 2.0 is a VERY active day, maby working out 2 times a day and walking to every that day.
​ Example Me: Men: 66.5 + (13.75 x 90) + (5.003 x 183 (height)) - (6.775 x 19) = 2281. Then i multiply 2281 * 1,4 = 3193,4.
When you got the final number you eat less calories then this and you will lose weight and if you eat more you will gain weight. THAT IS 100% TRUE. what isn't 100% true is this equation and can diff a little bit, but it gives you a little humm about how much you should eat. A good guideline is to subtract or add 500 calories depending on your goal. Whats easiest to do is weighing everything you eat to know how much calories it's in it. When you hit your calorie goal you should have 2 gram protein per kilogram of body weight, 0.5 grams of fat per kilogram of body weight.
Calories = Kcal
Protein = 4Kcal
Carbohydrates = 4Kcal
Fat = 9Kcal
Training:
For training i would recommend a 4 day slit: (look up exercise on youtube, build you workout around heavy compound movement)
First day = legs, abs.
Secound day = chest, triceps.
Third day = back, biceps.
Fourth day = shoulders.
Fifth day = repeat.
take rest days when you feel that you need.
Supplements:
YOU NEVER NEED SUPPLEMENTS! but... it can be good to have protein powder if you having problem getting you 2 gram per kilogram of body weight, if you not having problem then no need for it.
a supplement that can give you a little boost it creatine but don't expect to much.