Under-eating is the more common problem
People who feel they are eating too much are usually eating too little, particularly on training days. Restricting food while training hard produces the flat, stalled look that people mistake for a hard plateau. Performance improves noticeably when intake rises to match the work being done.
Carbohydrate is the fuel, not the enemy
Resistance training and conditioning both run on glycogen. Low-carbohydrate eating works for weight loss, but it competes with the training that makes you strong, which is a bad trade for anyone whose goal includes performance. Most people do better eating carbohydrates around training and controlling portions away from it.
Protein, spread across the day
Muscle protein synthesis responds to per-meal doses rather than one large serving at night. Three or four meals each containing a palm-sized portion of a protein source — eggs, chicken, fish, yoghurt, lentils, paneer — will do more than the same total eaten in one sitting. This is the most reliable advice in this article.
Hydration and sodium are performance levers
Gujrat's heat makes this easy to get wrong. Losing fluid through sweat while under-replacing sodium shows up as flat training, cramps and headaches that people attribute to poor fitness. Drinking steadily through the day and salting food normally fixes most of it.
No supplement replaces a baseline
Supplements are a small edge on top of correct food, not a substitute for it. Before spending on anything, check the basics: enough total food, enough protein, enough sleep, and sessions you actually recover from. Almost every member who stalls has a recovery or intake problem, not a missing supplement.