Just eat healthily. No junk food. Avoid snacking. A glass of wine a day, no more, is good. Don't overeat or undereat.

uhm crabohydrates before the work out, and also amino acids - protien after the work out, stay away from sugar and salty shit, drink alot of water

You want to eat six small balanced meals spaced every three hours. This allows your body to absorb the most nutrients without storing extra calories as body fat. You'll need to combine intense weight workouts with a higher daily caloric intake that what you're burning to build muscle. Carbs provide energy for the body, while protein provides the necessary amino acids to build and repair muscle. For muscle growth, carbohydrates are not as essential as protein and fats. To build muscle, you should try to get at least 1g of protein per pound of your bodyweight daily. You can calculate what works best for your body, but most people do best with a caloric balance of either 40-30-30 or 40-40-20 (Protein, Carbs, Fat, respectively). Oh yeah, and although it goes without saying, your carbs should be complex (potato, brown rice, oatmeal, whole grains etc.) and not refined (white bread, chips, anything with sugar!). Simple carbs (fruit, fibrous veggies) are great evening choices when you don't need the sustained energy from complex carbs. Protein should be from lean sources (chicken, turkey, soy, seafood, etc.). Fats need to be healthy sources (walnuts, flax, etc.) NOT saturated fats. This plan reduced my body fat by 14%, while increasing my muscle strength and endurance. Lower body fat = more muscle as measured by % of body weight and by appearances. Reducing body fat makes muscles 'pop'. http://www.burnthefat.com/ 10 Steps to Muscle Growth: http://www.muscleandstrength.com/articles/10-commandments-muscle-building-nutrition.html