1.Protein

2.Carbs

3.Fats

4.consistency

5.Calorie counter (Myfitnesspal) and Food scale in digital meter 👈🏼 you can buy this on amazon

1.Proteins are the main source for building muscle.

2.Carbohydrates are the main source for energy it acts as a fuel for muscle .Over eating of carbs makes you fat because of your glycogen levels are too high so it converts into fat and sits under your skin.

3.Eating right amount of fats makes increased Gh or testosterone and other hormones so that you will feel better and healthy.

4.Consistency is the key for your goals it not magic but it will take time to improve your progress.

5.Calorie counter:All these are finally energy source that energy defined by calorie if you are in calorie deficit you will lose weight if you are in calorie surplus you will gain weight or if you eat maintenance calories you will maintain weight. No other bullshit at last you need only is food scale for weighing food