"I workout for  hours every-day, but my body doesn't show any results"- Is this what's happening with you?
Getting into shape not only depends on
working out but also on the food we take.Now it's time to do some smart work!
Our body needs the right amount of fuel to work properly!
50% of getting into shape depends on our diet, rest is what you do in the GYM.
Keeping track on consumption of calories(protien/carbs/fat) these are the macronutrients.
Now this explains everything [ To gain weight = High calorie intake / To loose weight = low calorie intake]
To keep a track on these things, I gave  the link for BMR Calculator this gives you the amount of calories your body needs.
Here is the link for macronutrients calculator 

Tip :- eliminate sugar from  diet, this will help you reduce fat content in body.

Thanks guys,
Stay BUFF💪