Help me all you can please.

[wesrman]

Welcome to the forum.

Do a strength workout 2-3 times per week (with at leat one day rest between each workout) and do cardio 3 or 4 times for 20mins to an hour depending on the intensity. Make sure you have 1 or 2 (preferably 2) days of rest per week. Rest days should be nothing more than a walk.

Strength workout should include these exercises. They can all be done with no equipment.
squats
push ups
chin ups
sit ups

Id do 3 sets of each for now and add in a couple more exercises down the line. you want to ease into this at first so your body gets used to the extra stress. At the end of the session you can do a bit of cardio (jump rope, bike, run, walk etc)to make the workout a little longer.

As for nutrition start eating 4 or 5meals per day with protein, carbs, fats and fiber at each.