NUTRITION The first priority of any diet. Whether it be weight/muscle gain or fat loss. Getting the energy equation right is the main priority! For fat loss unless you've done something drastic to really down regulate your hormones and metabolism, put yourself into a calorie deficit and you will lose weight. (Yes Katie Hopkins was actually in to something. Although it would be ignorant to assume this will happen with 100% of the population) Weight gain - making sure you consume more than you expend and you will put weight on. Usually a combination of muscle and fat. As I said this should be your main priority. So many guess their intake and don't lose weight and wander why even though they've cut out the "bad food" in their diet. They are still simply over eating the "good food"