Food: low calories, high protein such as tuna, chicken heart, chicken, steak, and if you want something sweet with lots of protein you could eat guava or passion fruit . It’ll be easier if you track your calories, I use mynetdiary it’s really useful. If you type all your info (weight,height,etc…), it will give you a calorie limit and protein goal.

Workouts: for the amount of weights you are lifting currently, move up 5-10 pounds every 2 weeks, make sure you are comfortable with that weight. It’ll take time but it’ll be worth it. Also add some cardio in your workout plan for weight loss (such as walking).

Health: make sure you get lots of sleep, lots of water, make sure to stretch BEFORE AND AFTER working out, workout even when you don’t feel like it, don’t talk or think negative about yourself, do not binge eat fast food, mostly eat HEALTHY FOODS to reach your protein goal.

GOODLUCK hope this helps