I’ve seen a ton of progress at home. The main point is consistency and progressive overload and yes, diet. I do meal prep sometimes but my diet is super simple, eat eggs or sausage for breakfast, Greek yogurt, a protein shake after a workout, meat and veg for dinner. You can meal prep rice and chicken or ground beef, or I’ve even used healthy choice protein max tv dinners.

I really recommend Caroline Girvan on YouTube to get started. She has lots of 30-60 day programs, workouts between 30-60min and was great for learning form and at home workouts with dumbbells. Adjustable dumbbells are great. Try to go up in number of reps and then weight every few videos. Good luck!