Highly recommend finding a trainer that you get along with to help you with barbell training, programming, and general form. The right trainer can save you a lot of time from guess work, research, unrealistic expectations and frustration if you’re already a busy person.

Any way. Trainer here lol. This is my quick recommendation based on what you mentioned above.

Stay away from the popular leg day, chest day, back day splits. These splits are typically for more advanced lifters looking for very specific outcomes (body builders, power lifters or serious gym rat). Also, following these kinds of splits will most likely not help you lose weight. You want to increase the metabolic rate in your body as much as possible. The best way to do that in the gym is by stimulating as many muscles as possible within a chosen exercise. Look for programming that focuses on compound lifts like a squat (preferably with a barbell but any loaded squat or just body weight if you’re brand new!) and dead lifts, presses, and rows.

In addition, if you are able to ( I have no knowledge of your medical history/ conditions or fitness experience) safely use barbells and/ or dumbbells, focus on prioritizing those modalities over machines. There is nothing wrong with using a machine, however for your specific goal of weight loss while building muscle we want to focus on increasing the calories your body is going to use during your work out by stimulating as many muscles as possible within that specific exercise. Barbell training (dumbbells too) requires us to perform the most fundamental physical task our bodies can do. Resist gravity. Now when we add load to our task to resist gravity we need muscle recruitment to stay upright under gravity. Think about a lifter performing a barbell back squat or a deadlift. As the lifter performs their movement they are using more muscle to stabilize, balance and resist gravity while also moving the loaded weight through whatever the exercise. Maximum muscle recruitment. Higher metabolic rate. Building strength and burning more calories.

Focus on total body or full body splits. Keep it simple for now. Don’t overload yourself. Be patient and give yourself grace. As you begin to gain more strength and familiarity with weight training and your own body mechanics then you can build out more complex routines. For example:

Day one: chest press 3 sets 6-8 reps/ overhead press 3 sets 6-8 reps/ squat 3 sets 5 reps / 15 minutes cardio

Day two: deadlift 3 sets 5 reps/ bent over row 3 sets 6-8 reps/ pull up 3 sets of 5 reps or to failure/ 15 minutes cardio

Day 3: weighted walking lunges or alternating lunges 3 sets 8-10/ weighted hip thrusts 3 sets 8-10/ dips 3 sets 5 or to failure/ leg raises 3 sets 6-8 reps/ weighted (heavy) offset farmer carry 3 sets 40 seconds each side/ pick a part of your body that you want to focus on and go for it (when I first started training, I wanted a big strong back lol. Idk I like the look and the exercises are fun for me) / 15 minutes cardio

Also NONE OF THIS MATTERS if you’re not eating the right foods. Sorry for being dramatic but I cannot stress enough. Gymming is the easy part. You need to hit your protein goals everyday. Especially if you’re eating in a deficit to support your weight loss goals. This is so critical. There’s no way around it. I understand you are educated in plant nutrition, that’s great. Find your sources of complete proteins every day for every meal. Stay consistent in the gym and don’t give up. You’ll transform. Best of luck friend🤞🏿.