I really wanna know what nutrients to incorporate in my meals. Reading about all the different things can be really overwhelming. someone please help!

I'm currently at 15 Percent Body fat and I want to get to 10 Percent Bodyfat how do I eat out once every week And still achieve my goals of cutting to 10 percent body fat without it hindering in my progress.

What are the best foods to eat when bulking?, I'm 5ft 8 and 55kg if it helps

How many calories surplus should one have for lean bulking. Maintaining 10-12 Pecent Body Fat throughout the bulk while also gaining a shit load of muscle?