sorry people i also forgot to mention protein intake. high levels of protein also increase IGF-1 and testosterone. im not saying cutting out protein sources obviously thats stupid but try to not go over you daily recommended amount.
also when it comes to you diet we all know the 5 a day rule or whatever arbitrary number the government of your country have decided on. ( basically have as much as you can ) focus more on veg than fruit because the sugar in fruit is still bad for you in large amounts. You see poeple having a litre of fruit smoothie a day and they still wonder why they put on weight. anyway i'll probably keep adding stuff to this when i remember all the things i wanted to put down in the first post.
please keep coming to this page and ask questions and i'll hopefully have an answer for you