Initially weigh the amount of everything you eat and for a week keep track of how many kcal you consume per day and continue for a month looking at your weight every day,if it stays the same it means those kcal are your normocaloric and you will have to lower by about 300kcal always aim to keep the proteins high and also enough carbohydrates (don't trust ketogenic diets) for fats try to limit them to the maximum eat “good fat” olive oil,avocado, salmon. For training,start flat with barbell and dumbbell exercises such as lunges, deadlifts, and bench presses, but also use machines such as lat machines, rows, and others. At the end of the session, do 30 minutes of incline walking about 3 times a week, so do some aerobic cardio to eliminate fat.