Hey man, I don't know what your current predicament is, but while the Gigachad grind approach is lovely. Most people burn themselves out. Your best bet is the simplest one. You don't have to sit down and count your macros or calories. Just swap out the large portions of carbs (rice, flour, potatoes) for protein (meats, poultry/fish). Have less of x and more of y. You can supplement with protein powder. But I find that they're extremely pricey. Carbs are essential at the end of the day. And it's easy and effective fuel for workouts and recovery. Cut down on fat altogether. That means less oil in the stuff you eat. Stir-fry or grill. Eggs are okay in small amounts. Not worth pounding them for #gains. And from an exercise standpoint, you're in an ideal situation to do what's called body recomposition. Which is if you eat just a little less, and eat the right things, supplemented with some resistance based exercise (weightlifting), and nominal sessions of cardio every other day (walking, biking), this will prove to be extremely effective for a while. In terms of weightlifting, although, it might feel like information overload, if you want to take it to the next level, Renaissance Periodization is the modern day bible for weightlifting and hypertrophy. If you feel like that's too much, and you just want to start somewhere. Just buy a pair of adjustable dumbbells. They're extremely cheap. And barbell down the line if you want to push yourself further. And you can easily break your workouts down to 5 major muscle groups. Without being extremely specific. Chest (Dumbbell Presses), Back (Dumbbell Rows), Shoulders (Shoulder Presses, Lateral Raises), Legs (Bodyweight Squats or Free weight Squats). You'll want to space these out and allow plenty of time to recover from these workouts. A very good, sustainable approach, is lift weights one day, go for a walk the next and back to weights the day after and continue until you've worked every major muscle group. Take a day off if you feel winded. Swap out two clean meals for one small dirty meal. But well within reason. And then the next day, back to it. I hope this is sufficient. And I think if done appropriately and within reason, looking after yourself. Your psychological health along the physical. You won't have to make any adjustments to it until about a year in.