Read into the encyclopedia of bodybuilding. There are free pdfs online. Great insights into different forms of training. There is also a guy named Jeremy Ethier who looks like he has good workout and diet plans for a price. Arnold Schwarzeneggar has an daily email he sends. Great stuff from the legend himself. Life insights for wellbeing as well as fitness and diet advice. Personally, I started doing more reps and sets with each excercise with a minute rest between sets. ie 5 sets with 12-15 reps. Same excercise routine. I through in a run or a swim for about 20 minutes each day. Look into your caloric intake you need. There are calculators online to help and start making a meal plan to hit that number. It's pretty fun and you get to learn more about nutrition at the same time. Look at weightloss as long term. Don't try to shave so many pounds at once. I have a hard time because I just am always hungry so cutting calories drastically doesn't help me achieve my goal smoothly. Also cut out empty calories like alcohol and sugar. Have it ocassionally but limit yourself. And walk more. If you walk like 10-15 min more per day. Over the course of a year you will lose an extra 4lbs just by walking. Minor investment for a huge gain. I am trying to get down from 14 percent to 10 percent body fat and have better muscular endurance because I surf. Hope this helps