YouTube or online templates for routines is a great place to start. Even ChatGPT or other ai can do great. Other than that: try to eat 1gram of protein per pound of body weight and figure out your maintenance calories with an online calculator. Eat less than that if you want to lose weight and eat more than that if you want to gain weight. Do all that and you’ll have a great start. Also starting out don’t push too hard. Maybe just half the reps that the plan calls for in the first week—-

1