Hey bro it's really very simple.
Eat the following foods 5-6 times a day:
-Meat or eggs
-low carb vegetables
Drink 1 gallon or more of water per day.
Take in 20-30g of cod liver oil per day, along with a multivitamin.
Use whey protein after a workout.
Every 7 days have a carb meal of healthy carbs and protein.
When you workout, use squats, deadlifts, overhead press, incline press, bench press, dips, pullups, and rows. Not all at the same time, mind you
Just pick something for lower body, something for pressing, and something for "rowing," and do that 3 times a week. For now reps in the 8-12 range works. Use only free weights, cable rows, and dumbbells.
Do shorter (like 20 min) sessions of cardio 5x a week or more. Work your way into this, though. Start out with what you can do PER SESSION, and then also start with less frequency and increase it as your body adapts. Jogging, biking, elliptical, swimming, it doesn't really matter. Do what you enjoy most of this, and you can even make things fun by playing a sport or something.
Gradually increase your work tolerance so you can do more exercise overall and recover fine.
That's it man. That should carry you for a while. It ain't rocket science, and yes, that's really all you need to make progress right now. The key is just to do it every day for the next 6 months and be CONSISTENT.