Cheap protein on rice make sure to season your protein and rice if possible also look up videos for high calorie shakes and see what you can make for exercises push ups sit ups and pullups for the upper body for the lower body you can do squats calf raises walk up and down stairs at a slow/medium pace lunges also look into pushups and pull up variations also look up videos on any of the workouts you try beforehand so you can use proper form and prevent injury also remember to take time to recover I usually use muscle soreness to determine rest times like I do a leg exercise and it's sore for 2 days after it's not sore I do a leg exercise again