It seems you may not know what the phrase "empty calories" means, so, let me help: https://en.wikipedia.org/wiki/Empty_calories

Lumping simple sugar in with complex carbohydrates as equally beneficial because they're both carbohydrate molecules is horrendous prevarication. And bringing up "intense workouts" at all, which I'm sure you very well know is demographically an extreme outlier scenario, in a conversation about weight gain, is the most hilarious kind of derailment.