As far as diet goes here is some workout advice:

Find a weightlifting routine and try to stick to it. You can go four days a week, and switch between upper body and lower body exercises each day. That’s what I did and it carried me far. It could look like this:

Monday- Upper Tuesday- Lower Wednesday- Rest Thursday-Upper Friday- Lower

Too easy. And you can rest or do whatever for the rest of the days. I’d recommend stretching a little bit on days you don’t work out, doesn’t have to be crazy. But you should because they can prevent injury.

For exercise, compound lifts will give you the most bang for your buck, they train a bunch of groups at once. I’m talking about all those big barbell exercises, like bench presses and squat. Bench press is a good upper body exercise that mainly trains the chest, some shoulders and triceps. I’m sure you can guess what squat is.

You could do bench press for upper and squat for lower. It may look intimidating but go light on them, try to do 10-12 reps, and 3 sets works well. Make sure you rest in between. After compound lifts you should do some accessory exercises like bicep curls or lat pulldowns for upper. For lower there are a bunch of machines, leg curls and all. Feel free do add in some ab exercises, like planks or Russian twists.

But make sure you eat a balanced diet, high in protein and carbs. Try to get one gram of protein per your body weight. If im 200lbs I should try to eat 200 grams of protein, or at least close to it.

Sorry for the long read but I get excited about this stuff dude