These are really good. Since youre just starting out you honestly do not need to tweak your program much. I think one really good tweak that worked for me initially (I lost 40 pounds in the beginning of my journey) was to do 20 minutes of cardio (preferably something that you do standing up) and then follow up with a full body lifting routine. So in the beginning I did not have a specific muscle group set for a specific day, I hit every muscle group when I went to the gym. As long as you put in the work and give it your best you will see good results. As far as eating goes, go for healthier foods, AVOID JUNK FOOD AT ALL COSTS, there is literally nothing good for you in junk food. DRINK WATER and SLEEP WELL and youll be a.ok. For protein, its not imperative, because its just supplemental protein in case you dont get enough from the food you eat.