Five honest starting points. Each one covers what actually moves the needle, and where a supplement is worth the money.
Muscle is built by a calorie surplus, enough protein and progressive overload in the gym. Supplements make that easier to hit — they don't replace it.
A calorie deficit is non-negotiable. The job of your nutrition is to hold onto muscle while you're in it — which mostly means keeping protein high.
You don't grow in the gym, you grow between sessions. Sleep is the biggest lever, and it's free.
Fuelling is the whole game. Most people under-eat carbohydrate for the work they're asking their body to do.
The unglamorous basics. If you train a lot, a few small gaps are worth closing deliberately.