Hello… Welcome to the community!!!
I’m not a pro but I’ll share with you what works for me and what other people shared with me. I didn’t know much either until I started to educate myself with nutrition and fitness stuff. Diet is VERY important to those who want to lose weight and want to change their eating habits. I personally like what BOSSMAN posted about the diet. You can read it at the - Diet & Nutrition – Section. It’s called “The Boss Man Method” – one of the sticky notes. That will give you a general idea.
Another thing is… write down what you eat and what time you eat so we, the group can give you inputs and you can make small changes from there. I personally have a journal here in the Journal Section so people can comment on my diet and I can adjust it accordingly.
Workout:
I personally like to do both cardio and weights. Sometimes I do Plyometric or Circuit training when I don’t go to the gym.
If anything hurt your back.. Don't do it or use light weights or find alteratives! You don't wanna injure yourself
Here is what I do.
M – Weights (or both cardio & weights)
T – Cardio
W – Weight (or both cardio & weights)
Th – Cardio
F – Weights
S – Cardio or Plyometric or Circuit
Su – Rest
If I do weights and cardio together, I personally do weights first then cardio. Only because I have more energy to left heavier when I start out and when I get all tired… I do my easy light cardio. Then I stretch my whole body!!! Of course, I do a light warm up before I start lifting weights.
Weights... You can do split workout or full body workout.
Split – 4 days. 2 days upper body & 2 days lower body.
Full body – 3 days. Work your entire muscle group
Example of my Full Body workout
Monday:
Leg Press: 3 sets of 10-15 reps
Barbell Bench Press - Medium Grip: 3 sets of 10-15 reps
Seated Cable Rows: 3 sets of 10-15 reps
Dumbbell Shoulder Press: 3 sets of 10-15 reps
Leg Extensions: 3 sets of 10-15 reps
Lying Leg Curls: 3 sets of 10-15 reps
Wide-Grip Lat Pulldown: 3 sets of 10-15 reps
Dumbbell Bicep Curl: 3 sets of 12-15 reps
Standing Dumbbell Triceps Extension: 3 sets of 12-15 reps
Standing Calf Raises: 3 sets of 10-15 reps
Air Bike: 3 sets of 20 reps
Wednesday:
Dumbbell Lunges: 3 sets of 12-16 reps (6-8 per leg)
Machine Bench Press: 3 sets of 10-15 reps
Bent Over Two-Dumbbell Row: 3 sets of 10-15 reps
Side Lateral Raise: 3 sets of 10-15 reps
Front Dumbbell Raise: 3 sets of 10-15 reps
Plie Dumbbell Squat: 3 sets of 10-15 reps
Pullups: 3 sets of 10-15 reps
Alternate Hammer Curl: 3 sets of 10-15 reps
Bench Dips: 3 sets of 10-15 reps
Seated Calf Raise: 3 sets of 12-15 reps
Friday:
Leg Press: 3 sets of 10-15 reps
Barbell Bench Press - Medium Grip: 3 sets of 10-15 reps
Seated Cable Rows: 3 sets of 10-15 reps
Dumbbell Shoulder Press: 3 sets of 10-15 reps
Leg Extensions: 3 sets of 10-15 reps
Lying Leg Curls: 3 sets of 10-15 reps
Wide-Grip Lat Pulldown: 3 sets of 10-15 reps
Dumbbell Bicep Curl: 3 sets of 12-15 reps
Standing Dumbbell Triceps Extension: 3 sets of 12-15 reps
Standing Calf Raises: 3 sets of 10-15 reps
Air Bike: 3 sets of 20 reps
Here is an example of my Split workout:
M- Upper 1
T- Cardio & Core
We – Lower 1 & Deep stretch
Th – OFF or light run
Fr - Upper 2
Sat – Lower 2 & core
Sun – OFF
UPPER 1
Warm Up - burpees
DB Bench 4x6
1a) Bent over rows 3x8
1b) Shoulder press 3x8
2a) Face pull 3x10
2b) Push ups 3x10
3a) DB Extension – 3x12
3b) Hammer Curls – 3x12
Bench Dips - 12
LOWER 1
Warm Up – butt kick, jumping jacks
Deads 4x6
Lunges 3x12
Good Mornings w/ knee bent 5x5
Leg Extensions 3x10
Lying Leg Curls 3x10
CORE
UPPER 2
Warm up - burpees
1a) DB Bench
1b) Pull ups
2a) Bench row
2b) Shoulder press
3a) Tri extension
3b) BB curls
Dips
LOWER 2
Warm up – butt kick, jumping jacks
Back squat (med wt higher rep) 3x12
Bulgarian Split Squat 3x12
Pull through or reverse hyper extension 3x12
Leg Extensions 3x12
Lying Leg Curls 3x12
CORE
Core Workout: (2 Sets x15reps)
Leg Raises
Scissor Cross
Planks
Ball plank
Ball crunch
Dead bug ball
Sumo kick
You can google or youtube the exercise to see the movements. I know it’s a lot but I hope it helps.
, there is no diet at all TBH. I just eat whatever happen to be in the mood of. 
