I think that was pretty obvious since America doesn’t know how to play soccer…
Going back to your question it is simple.
You need conditioning (aerobic and anaerobic)
Need to eat correctly (junk food, sweets and other crap out)
Need to train correctly.
Divide the week into 3 days for lifting 2 days for conditioning and 1 day for restoration and diet analyisis
Training at your stage doesn’t have to be complicated. Keeping it simple will give you more benefit. Make 2 workouts
Accesories to be done 1 a week on friday
2 days per week you will go out and try to make 1 mile either running, walking and or crawling. Keep at it until you can make the whole mile without ever stopping.
When you can make 1 mile plan on doing some laps fast and others walking when you run out of breath. When that is easy increase speed. If some days you are beat up do more walking but keep the 1 mile constant.
Drink all the milk that you can. Eat Meat, fish and fowl (in that order) as much as you can. Don’t worry about measuring anything and being afraid of fat. Carbs must come from clean sources so no pizza, cheese puffs, mini cakes or ice cream. No soda or any sugar beverage but water. No 0 cal sodas or no sugar-free anything!!!
If you are not getting stronger you are not eating enough protein. If you are getting too fat you are eating too much carbs or eating too late. Adjust as needed.
That is it, you can gain more than 30lbs of muscle in 1 year trick is to eat quality food and rest adequately. If you go out drinking, partying, smoking don’t expect to go from zero to hero.