i understand what hes saying. he doesnt want to take supps and he must be doing bodyweight exercises and not using freeweights or machines. is that what you mean manconi?
if thats the case, boom's initial post is good info for you. Diet is very important. If you need help figuring out the nutritional value of foods, I reccomend NutritionData.com it breaks down the nutrient info of foods very well and has some very specific information regarding diet.
you can lose weight doing body weight exercises and cardio, but you wont gain much mass. You can actually attain greater strength through this form of training, especially if you have a partner to work with. Lockflow.com has some great bodyweight exercises on there. I also reccomend the US Olympics Team bodyweight training exercises. There is a book available and there used to be a website. Those exercises provide amazing workouts that will not only help you gain dynamic strength but will give you incredible balance.
Evil will always triumph over good...
Because good is dumb.