Hi everyone, I am facing a problem - I want to increase muscle mass and at the same time get rid of excess fat. Maybe some of you can recommend effective supplements or diets that will help to achieve this goal? Also interested in any workout tips. Thanks in advance!

To gain muscle, you need to consume more calories than you burn. Aim for a caloric surplus of about 250-500 calories per day. Use a food diary or app to track your daily caloric intake and adjust as needed. Aim for 1.2 to 2.2 grams of protein per kilogram of body weight. Good sources include lean meats, fish, eggs, dairy, legumes, and plant-based proteins.