Haven't in a while. But up until I did. Definitely keep stretching to avoid injuries, it helps a lot. Follow a plan and if youre doing weight training focus on progressive overload. Keep your goals in mind and build your plan based on what you eventually want.

I did weight training and played badminton and cricket. Stretch before and after anything you do. Don't go for rare exercises, keep it simple and consistent. Once you get the form perfect for an exercise is when your injury risk is lowest and your gains are maximised.

Hitting my calorie goals was never an issue, when I work out my hunger levels rise naturally. I'd hitting your protein levels is tough, protein powder is a godsend. If you find it difficult to consume more calories, add fag to your diet, if you find it difficult to contain your calories reduce fat.

I rarely eat out since eating out tends to be very calorie heavy. You can use a calorie tracking all and weigh your food for a month of two. After that I would suggest moving to intuition. My diet is intuitive. I trust my body to tell me when I need food and how much. But I have experimented a lot since I was an obese kid and now know my body very well.

If youre looking for workout plans I like Jeff Nippard. Or you could hire a personal trainer if you'd like (would help with your form and plans if youre new although i never got one, too expensive and not worth it for me).

Get a gym partner and use a training plan together. Be consistent and eat healthy. Thats about all I can say.

There's no special foods. I suggest keeping a high fiber diet and most vegetables fulfill that. So do whole grains. Growing beans or lentils could be interesting, Great for your soil, your health and literally everything else. I'm a big bean and lentils fan. You could consider growing whatever you like or is local to you.