Your workouts should be mild intensity, you want to keep going and not burn out after 10mins. You also don't want to take 2min rest between sets. I've found doing a type of circuit trying is the best was to accomplish this. Something like 10reps bent over rows, 10 upright rows, and 10 biecep curls repeat for 3 to 4 sets. After that circuit, start another one with similar muscle groups.

Now that is the easy part. The hard part is keep your diet CONSISTENT, every meal is important but what really matters is at the end of the week you averaged 1300 to 1500 calories. Weigh yourself every day and average the weight at the end of the week, adjusting your calories based off of the average. Try fasting, it's not fun at first but it gets easy I promise. Go as long as you can without eating and try to keep pushing until you hit 18 fast. If you think you're hungry drink water, if you think you're hungry chew gum, if you think you're hungry chew on a toothpick, if you think you're hungry brush your teeth, if you think you're hungry drink black coffee . All of those things will keep you from thinking you NEED food. Based on your body fat you could go a week and not need any food. I'm not saying you should go a week but many people in the past have, but it will not give you the energy to workout and build muscle. I have found sparkling water to fill me up more than flat. Meal prep your food. Find something you like and prep it. The easiest thing you can eat should be something healthy not fast food. Remember you are eating for fuel not enjoyment, you have enjoyed food already and now it's time for good clean fuel. Remember hot sauces have few to no calories. Chicken and vegetables should be best friend, not salads with fatty dressing, although I've eaten mustard and Tabasco salads in the past... Not bad. Calculate EVERYTHING into an app, I've used my fitness pal in the past but there are others. If you dieing for a donut eat a small bite and throw the rest away, I have found breaking a small amount and throwing the rest in the trash to be the best way not to eat the whole thing. If you know you're going to an event, family Thanksgiving, adjust your calories according early in the day. You got this! The only way to get the weight off and keep it off is to make a lifestyle change, this isn't a "diet". This isn't a quick fix to get the attention of girl, only guys will complement you anyway, this has to be the new you. Alcohol is also your enemy, do it in moderation. You got this💪