help building my diet

[Soukai]

hellow im male 19 years old weight 47kg (103 pounds) and height 180cm (70`) i want to be around 60 kg (133 punds)
can anyone help me making a diet, if possible without any chemical.

thank you very much

 

[G2]

http://www.bodyshapersfitness.com/articles/Off-Season-Diet.htm

 

[Soukai]

thanks dude