Well, it really depends on your PT's philosophy and your specific goals. Whey protein powder and supplements are just that, supplements. They are meant to fill gaps when you fall short on protein or carbs from whole foods. For example, if your target is 130g protein daily and you are at 100g by night, a scoop of whey helps you hit the mark without forcing another chicken breast. The foundation should always be real food. Supplements are not meal replacements.
Weight loss boils down to calorie deficit, but it is not just "eat less, move more." You need to track macros properly. That "one heavy meal, one light" approach sounds simple, but portions sneak up. 180g cooked rice is about 220 kcal and 50g carbs. Cai png? Easily 600 to 800 kcal with all the oil. Logging food (even for a week) reveals the truth.
On supersets, it is totally individual. Some thrive on straight sets with full recovery, others love the intensity of supersets. Either way, progressive overload and variety are key. Your body adapts fast. Switch exercises, rep schemes, or rest intervals every 4 to 6 weeks to keep progressing.
Bottom line is to find a PT who aligns with your lifestyle, and this industry full of crappy PT. I was told by this PT in a former big gym that if i do not sign up with them, i will not be discipline to go to the gym.
