`MTG_SECRET=<placeholder> envsubst < ...` was shell-broken on literal
copy-paste — bash parses `<placeholder>` as redirection from a
non-existent file. Two-line `export MTG_SECRET=...` + plain envsubst
form removes the ambiguity. Applies to README, docker-compose.yml,
and the .example header.

Track `mtg-config.toml.example` with `secret = "${MTG_SECRET}"`; the
rendered `mtg-config.toml` and local `.env` are gitignored, so the
secret never lands in a tracked file.

Quick start switches from "paste the secret into mtg-config.toml" to
either `envsubst < mtg-config.toml.example > mtg-config.toml` or
`cp` + hand-edit `${MTG_SECRET}` for users without envsubst.

After #502 made DOMAIN env-driven, the secret was the last hand-edit
of a tracked file in the example. Follow-up to #506.

When the secret's domain resolves back to this server (the SNI-router
default), mtg's fallback fronting dial lands on HAProxy, the SNI
matches the secret, HAProxy routes the connection back to mtg -> loop.

Set [domain-fronting].host = "web" in mtg-config.toml so mtg dials
Caddy directly via compose-network DNS, bypassing HAProxy.  Requires
mtg >= 2.4 (#480 added hostname acceptance for the fronting target).

README gains a "Fronting loop" section explaining the cause.

Comments said 'Replace example.com everywhere' which became stale once
$DOMAIN drives haproxy.cfg + Caddyfile + docker-compose. Reword so the
user's mental model is: pick a domain, generate the secret with it,
put it in .env once.

Without this, mtg and Caddy see HAProxy's container IP for every
connection, which breaks meaningful logging, abuse handling, and any
IP-based blocklist logic.  HAProxy sends a PROXY protocol v2 header on
its TCP backends; mtg enables proxy-protocol-listener, and Caddy wraps
:8443 with a proxy_protocol listener before tls.

The :80 path (ACME HTTP-01 passthrough) is unchanged — client IP there
is not useful and HAProxy's http mode already adds X-Forwarded-For if
anyone wants it.

Requested in https://github.com/9seconds/mtg/pull/462 review.

Turnkey deployment: HAProxy on :443 peeks at the TLS SNI and routes
Telegram clients to mtg while forwarding everything else (including DPI
probes) to a real Caddy web server with automatic HTTPS.

This is the setup recommended in BEST_PRACTICES.md, packaged so that
operators can clone and run it with minimal configuration.

Refs: #458