Id try push pull legs. The concept is you hit your push muscles one day, your pull muscles the next, and then legs. Then you repeat to hit each muscle group twice a week. Lift as heavy as you can with good form and try to add weight or reps every week. Look up “push pull legs workout” and there’s plenty of good ones online

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For workouts do what #1 suggested and have fun with it. For diet, lookup an online BMI calculator, fill out the info, and try to hit your maintenance to start. No caloric deficit or surplus until you can do that (w/ good macros like protein, carbs, etc.). Dip into surplus or deficit as you get better at it depending on your goals. Plug these into google or gpt for more detailed explanations, you got this!

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Google basic dumbbell exercises. If that’s too daunting, try out some weight machines. They usually have diagrams on them. Prioritize good form either way. Have a protein shake afterwards. Eat a balanced meal. Stay hydrated. You can go down the rabbit hole of different exercises, supplements, and diets after getting into some kind of consistent routine.

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Go into a gym regularly, make friends by asking what they're hitting, then ask to follow their routine one day

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