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For optimal muscle growth, aiming for 3-5 strength training sessions per week, hitting each major muscle group 2-3 times, is generally recommended. Ensure adequate rest and nutrition between sessions.

A moderate caloric deficit combined with a high protein intake (around 0.8-1 gram per pound of body weight) is effective. Focus on whole foods, plenty of vegetables, and healthy fats while maintaining strength training.

While not strictly necessary, certain supplements like protein powder, creatine, and a multivitamin can aid in recovery, performance, and filling nutritional gaps. They should complement, not replace, a solid diet and training plan.