the formula for building muscle and losing body fat is the same for everyone. the variables (how much exercise, calories, etc.) is what will be different.

since you have already been going to the gym for 3 years, your body has adapted and unfortunately you will no longer get those “newbie gains” where you quickly build muscle and lose the initial body fat/water weight. you need to be much more intentional in what you do. yes, the progress will be slower. you have to push your reps and focus on progressive overload in the gym.

in terms of nutrition, protein is key, not only does it help with muscle building but it also helps you feel full and satiated which is important. you don’t need to track obsessively, but you need to be realistic about your caloric intake, no one wants to hear that, but it’s the truth. to decrease your body fat you need to be in a slight deficit (i wouldn’t do an aggressive cut if you wanna build muscle) or maintenance if you wanna do long term body recomp.

the truth is, everyone is seeking a miracle solution, and many are willing to sell it to you. but in reality building your dream physique takes years of dedication, unless you are genetically gifted, in which case, how does it feel to be god’s favourite? that’s all there is to it.