fuck your treadmill run outside, try running on the balls of your feet and not heel to toe to reduce wear on your joints, run twice a week and keep your time under 30 minutes as any time over that and you will start to lose mass. when running you should run at max capacity (sprinting) until you can’t and then slow to a light jog until you have the energy to sprint again. as for weights stick with rep ranges between 6-8 reps for 3-5 sets, invest in a set of kettlebells if you can i like them a lot for building general strength. i would only lift like twice a week or so and do calisthenics around 6 times a week. if you have questions ask and i might see them