All,
Protein boys. Lots of protein. Get protein shakes and eat chicken and eggs.

Try and hit at least 1 gram of protein for every kg of your body weight, per day.

Lift the heaviest weights that u can manage, in 30 min sessions three times a week, having protein shake after.

It's worth shelling out for a gym personal trainer for at least three sessions, as it'll open your eyes to many more exercises, across the wide range of muscle groups, with correct lifting approach etc. After u know this, u can do these sets without paying for a trainer.