Welcome to the training section. Here I will try post some of my workout routines and food advice. It is mostly bro science but also what I do myself. If you think I got information wrong feel free to message me.
I will first go through what kind of training I do and then a bit about what I eat. I will also write some steps for wheight loss for the people who are interested in that.
Training
I mainly focus on the gym and try to follow a simple schedule that is balanced with free time. It may surprise you but I used to work out in the gym for 90 minutes five days a week back in the days. Now that I have learned that such an amount of training is completely useless, I have a much easier and effective schedule. I currently do gym once a week and indoor climbing two days a week.
Before we go into a gym routine I will explain why I do climbing. It is pretty simple. It is fun. When you stand on the ground you look at the different grips on the wall and try figure out in what order you should do the grips, what kind of moves you should do. Then when you decide to go you have to both be mentally ready and have physical strength to complete the wall. And the best thing is that if you fail a wall, you will always gain some strength from the physical work you did and some skill from attempting the climb. It is very rewarding.
I have also learned from talking to others who climb that a lot of gamers and "nerds" like to do it. It is a perfect hobby for gamers. This is a good video.
Now lets get into the gym. I am a proponent for doing only basic combound excersices. Meaning we only focus on the big 5, which are: Bench press, Overhead press, Rows, Squats and Deadlift. If you don't do climbing then I would add pull-ups as well. When it comes to using a barbell or dumbbells it does not really matter. I like using dumbbells because it forces you to use more support muscles. It feels like that at least. We do not use machines.
Regarding sets and reps I do 5x5 for everything. I think it is the best.
Gear
What you need for the gym is a pair of flat shoes and a bottle for water. Thats it. Make sure the shoes are flat and no elevation. You want to stand as natural as you can on the floor. It should feel like being barefoot. I bought the cheapest Vans shoes I could find and still use them. If your gym allows it you could even just lift in socks.
For a bottle I would recommend metal or glass. We want to avoid plastics. I use a glass bottle but it is a bit risky because it can break.
A bonus thing that I also recommend is an app or way to record your progress. Write down every every set you do and at what weight you did it. Strength gain is made by doing more than you did last time so you need to track that in order to increase.
Excercises
Lets go over the excercises. You should be able to do all of them in one gym session less than one hour.
Dumbbell bench press
5x5
I preffer to do the dumbbell bench press because it is easier to focus on the chest than if you do it with a barbell. You can of course do barbell as well. For advice on how to do this exercise you can watch this video.
Dumbbell inclined bench press
5x5
This is a variation of the previous exersice that will target the upper part of the chest. It is explained in the same video as above how it is done. I would say you can swap every third session from regular bench press to inclined.
Squats
5x5
Regular barbell squats. If you can, do not use the cushon that may be on the bar. Using the cushon can missplace the bar from where it should place itself on the back. I always do a few reps with just the bar to warm up and make sure it feels right.
Never do both squat and deadlift on the same session. Pick either one of them.
Dumbbell rows
5x5
You can do this with barbell as well but I think it is nicer with dumbbell.
Deadlifts
5x5
Deadlifts are one of the heaviest exersices you can do. Take it slow and steady. You can lift a lot which is fun! Just remember to have good posture. This video explains very good what kind of form you should have. It is in swedish but look at his form. Feet pointing forward, lift with your legs and finish using the glutes. It is a lower body exercise and not a back exercise!
Overhead press
5x5
You can do this one with dumbbells as well but I preffer barbell on this one. There is variations on this where you either drop the bar in front or behind your head. Behind head targets the shoulders more I think. If you do front you may unconciously use the chest to push it up if you tilt your body back a bit.
Walks and Biking
I always try to walk or bike instead of taking the car if I can. I usually think that if I can walk or bike to the destination in less than 30 minutes I will try walk or bike.
Don't use threadmill or bike in gym. Walk or bike to the gym instead.
Cardio
Don't do cardio. I concider it fine with biking fast for a few minutes as it would count as high intensity interval training. But do not bike or jog for hours straight at high intensity. Just to be clear. Walking and HIIT is not cardio.
Diet
Now to make something clear. Lifting will not build muscle. Training destroys muscle and the thing that makes it stronger is the food you eat as the muscles rebuild. That is why your diet is more important than the training you do. You want to eat food rich in protein. Preferrably meat.
I am very much in favor of ketogenic diets. I personally do carnivore diet where I eat only meat and dairy products as primary foods. I do drink coffee and beer as well.
Any ketogenic diet is better than a standard diet. I would say that carbs are useless food and you should not eat it. Fat as an energy source is more stable and better from my experience. Maybe I should be clear what a ketogenic diet is. When you stop eating "foods" that contains carbs, your body will enter a state called ketosis. This is where the body burns ketones "fat" instead of glucose "sugar/carbs". I will talk more about this below in the weight loss section.
Some foods that I absolutely avoid are all seed oils. They are toxic for your body.
Weight loss
I have myself never been over 80kg so I can not really confirm anything, but from what I have been reading over the years I think I have a fairly good idea of what could be effective.
Before we can lose weight we need to learn what makes us gain weight (bodyfat). The process that explains this the most clear is something called the "Randle cycle". It is a process exlpaining how cells converts what you eat into energy. You can read the wiki page here.
The short version of this process is the following. Your cells can convert two types of foods to energy. Glucose (sugar/carbs) and fat. When the cell converts any of these two it start releasing citrate, which will block more conversion. The cell does this so it don't get too much energy. This is all great but when it starts blocking, and there still are fat left to be converted, it will convert this extra fat into triglycerides. This is what will be stored on your body and make you gain weight.
Now when we look at this a bit more and analyze a few diets it becomse more clear what happens. Lets say you eat a low fat diet. Your cells get full and wants to start convert fat to triglycerides. But because you eat low fat there are no fat to convert. So you loose weight.
A second example is a keto diet where we eat high fat and low carb. In this example you would think that you eat a lot of fat, the cell gets full and then start convert the fat to triglycerides? Here comes the trick with the body. It is extremely difficult to overeat on fat to the extent that the cells will get that full. As for carbs, the cells will get full very fast.
If we look at these two examples we can see that for weight loss you can do either low fat or low carb but not mix them. Now I will tell you a second thing about glucose (sugar/carbs) that might make you want to choose the low carb option. You know now that if your cells are full they will start to convert fat to triglycerides, but it will not convert the extra glucose. That glucose will just stay in your blood until it is needed. Glucose is sugar and if it stays in your blood you get so called "high blood sugar". Diabetes is by definition "chronically high blood sugar". And we want to avoid that.
My recommendation is to go for a ketogenic diet, daily walks and optoinally gym if you want to get into that. Keto diets can be LCHF(low carb high fat), carnivore, or other variations. If you search a bit you can find what each diet includes.
I recommend daily walks, preferrably after you have eaten. Walking is a great way to activate your body. If your phone has a step counter, set a daily goal between 5-10k.