Motions, Welcome to TID ! To start your journey, the first thing that has to be in check is your diet.
You need to eat 4-5 times a day, these meals should be spaced 2-4 hours apart. This keeps your body active and speeds up the metabolism.
An example of your lunch meal would look something like this:
4 oz of grilled boneless skinless chicken breast, a small - medium baked potato, plain, you can add a little butter.
A large salad ( lettuce, tomatoes, fat free cheese, and a fat free dressing used sparingly)
The next thing is the gym. You need a workout split where you lift about 4 days a week. This also can depend on your schedule. Your workout days can look like this, but can be arranged to how you like.
Monday: legs
Tuesday: shoulders and triceps
Wednesday: off day , do some abs
Thursday: chest and biceps
Friday: back and hamstrings
Saturday: off , do abs
Sunday: off
You also need to do some form of cardio. What do you like to do for activities? Cardio can be modified for what you like.
Fluids: you need to make sure you drink a bunch of water, probably to start with aim for 8 glasses a day. 64 ounces.
Gradually increase this until you reach about a 1/2 gallon.
Supplements: the supplements to help you are whey protein, fish oil, glucosamine, and a good multi vitamin.
I hope this helps. Could you list your height, weight ?