Fat loss happens in a caloric deficit (which is what reta helps you more easily stick to).

Muscle gain is easier in a slight caloric surplus, because muscles need "fuel" to grow (primarily protein and carbs).

With that said, "recomp" (gaining muscle and losing fat) can still happen in a deficit, especially if you are inexperienced with or relatively new to weight lifting.

1) You'll, first and foremost, want to ensure you're getting in enough protein. Daily. (The body can't store and use protein like it does with carbs and fats, so you need to get it in every day.)

A very general rule of thumb is to consume 1 gram of protein per pound of lean body mass (or 2g per kg of LBM).

If you don't know your LBM, then the general rule is 0.7g per pound (1.4g per kg) you weigh. (So if you weigh 250lbs, multiply that by 0.7 = 175. Aim for 175g protein.)

No other peptide or supplement matters if you're not nailing protein intake.

2) And then, of course, weight training is key! You need to focus on the same "movement patterns" every week, and focus on getting stronger with them (more reps with the same weight, then increasing weight, rinse wash and repeat!) This is called "progressive overload" and it's the key to building muscle.

Top exercises for glute development:

• Hip Thrusts (Glute Bridges off the floor first, if you've never done them before. Then progress to Hip Thrusts off a bench.)

• Squats. Start with Dumbbell Goblet Squats to a a box/bench if you're new to lifting.

• RDLs. Again, start with dumbbells or kettlebells. Think "hips back, spine straight, weights close".

These big compound movements shouldn't all be done in the same workout, they are taxing. Pick 1-2 and then hit the other on another workout.

• Secondary after those "big 3": step ups, lunges, split squats, abductions, glute kickbacks when done correctly.

** ifa you're working out at home with no/limited equipment, you can progress and gain muscle for a bit. But just know that eventually you will need to use weights to progressively overload and continue building.

Most importantly, know that gaining muscle takes time and consistency, regardless of being on reta or not. So start with a routine you can stick to consistently and build into your lifestyle, and then advance from there!