Training - I’d go 5/3/1. Choose any variation you want. Do your conditioning. There are PLENTY of other workouts worth doing, but for strength and size Im just a huge fan of 5/3/1 BBB.
Diet - eat at maintenance or cut. I’m definitely pushing for the former, and I can’t tell you your maintenance calories. You need to count your calories and when the scale doesn’t move for a week, that’s maintenance. Choose 3 protein sources (ex. beef, ground turkey, chicken), 3 carb sources (ex. rice, potatoes, pasta) and as many green veggies as you want, and mix and match them using lots of spices for taste. Get 1g of protein per lb of bodyweight. If you do decide to eat at a deficit, or whenever you decide you want to, you just subtract a few hundred calories (make it from your carbs, preferably) from your maintenance and keep it there until the scales stop moving, at which point your body has adjusted to that intake, and you can subtract a few hundred cals again.
Most of all, eat good food. I know you’re not. You could literally do anything in the gym and as long as you had a solid diet your body wouldn’t look like that. That means lean meats, good carb sources, veggies, and AS LITTLE SUGAR AS YOU CAN HANDLE. Diet sodas instead of soda. Yes, sugar substitutes are not great, but 0 cals is 0 cals. And just so you know, “pure cane sugar” is just sugar. 10g of natural sugar is worse than 9g sugar from HFCS. So don’t be duped. The only sugar you need is from fruit, or whatever you put in your coffee. Juice is bullshit.