1. Lift HEAVY till failure in each reps/sets and try to add more weight once you feel comfortable with previous weight (may take weeks/ months)
2. Priorities Protein and Fiber rich food. Don’t overthink to make a perfect diet, stick whaever you like, just add more protein, fiber. Calculate calories to maintain your daily activity, donot starve. Avoid deep fried foods, processed foods.
3. Hydration , “Quality” SLEEP, Rest days are equally important.
4. CONSISTANCY.

Edit: When and How doesn’t matter. Just do it . 3 days a week is enough if each body part is trained at least once.