It's interesting... The more advanced you get as a trainee, you realise more and more, that once the fundamentals of both training & nutrition are in the place. The minor details really make little if any difference what so ever.
-Progressive overload counts.
-Energy balance does matter.
-Tracking macro nutrient intake & calories is the main determining factor to influence body composition.
The limiting factor isn't the obvious:
it's not what most people think of, it's not whether or not you downed your dextrose and whey shake 45 seconds after training, it isn't whether or not you maxed out Growth Hormone by fasting after your workout (which makes no difference in the natural physiological range anyway), it isn't to do with the balance between your omega 3 to omega 6 consumption, it isn't to do with how good the pump was during the session, it isn't to do with how "clean" you think you're diet is because you don't track your food intake anyway....
You mess about in the minor details and miss the bigger picture. You get the point.....
The limiting factor is actually, "time". It takes "time" to make progress, it takes "time" to lose fat or build muscle. But no one wants to hear that, but that's the truth!
Everyone loves to hear about "the next best supplement or whatever" that's bulls**t and you know it!
Stop wasting your time in the minor details, open your eyes.... Apply the basics, measure your progress, make changes when you need to, and be patient.... Be very patient, the people you want to look like have years of training under their belts (if not decades).