Help on fitness jouney

im on a lean high protein diet i go to the gym at least 5 days a week but i was curious u you would have any advice as to how i can tone and build muscle in a better faster way.. Do i take suppliements and if so what kind.. maybe there is a better diet plan if you have any suggestions i would greatly appreciate it.

Muscle grows from optimal training, diet, rest and lastly supplementation. You should be training intensely with basic exercises and looking to get stronger and stronger in a rep range of about 8-12. Larger body parts should get about 10 work sets and smaller ones 5-7. Diet should have about 1.25 grams of protein per lb of bodyweight and carbs at about 1 gram per lb. Fats should be around .25 – .5 grams per lb depending on goals. Protein should be spread evenly through the day and the majority of carbs should be eaten at meal 1 and the post training meal. Other meals should be a protein + veggies and a healthy fat like avocado, olive oil, almonds, etc. For supplements I suggest EFX Kre Alkalyn, EFX Test Charge if you are male and over age 25, and EFX Karbolyn to have with whey protein after workouts.

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