Alright, one very improtant thing to remember about strength training in genral is to build from the bottom up. I want you to try the following lower body workout Monday and Friday:
1 minute of squats with 135
2x30 leg extension
4x10 leg curl
5x15 leg press
That is a killer lower body workout, once you get better, start increasing the time you do squats and the weight on the other machines
Then on Wednesday upper body
Incline Bench 3x10
Bench press 4x8
Military press 3x10
You can choose whichever day you choose to lift weights for the following exercises, but get them in.
Bent over row 3x10
Tricep Pulldown 3x10
Upright rows 3x10
Reverse Curls 5x15
Barbell Curl 3x10
If you can fit in the workouts you will be strong in no time. Make sure to have a high protein diet and not lag on the carbs before a hard weight workout.
I would suggest running A LOT. Running is THE best exercise for burning unwanted fat. However, you can do other cardio if you want.
Pick an exercise and find out how many calories it burns.
Good luck bro, just ask me if you need more help.
PLEASE STOP GIVING ADVICE
Jesus christ I hope this poor kid doesn’t listen to you.