What kind of training do you do?
Hopefully bodybuilder type workouts.
Your goal should be hypertrophy, light to moderate weight. Always form and mind muscle connection over heavy weight and just simply moving the weight.
Shoot for 3-4 sets of 15-20 reps with around 30% of your 1 rep max weight. Doing 3-4 lifts per muscle group. So for biceps, triceps, shoulder day. Biceps get 3-4 different workouts... curls, hammer curls, reverse curls, (drag curls) and each of those get 3 sets of 15-20 reps. And this goes for every single body part. High volume sucks at first, but soon you'll notice that your recovery is much faster with very little pain the next day.
As far as diet, 2,500 calories. Low fat, low sugar. shoot for 200-250g of protein per day. If you focus on foods high in protein you don't have to watch your carbs and fats as much. Carbs are good... carbs are energy. But too many carbs is going to store as fat.
If you don't have a calorie counting app I highly recommend getting one.
I use "my plate". It's free and its awesome. You put in your current height and weight, and tell it where you want to be. It then lays out the amount of sugar, protein, carbs and fats per day to help hit that goal. Its really easy to use and track your progress. tells you how close you are to your goal every day. Its helped me tremendously!
You can also put in your daily workouts and all that... but I usually skip that part.
I think that's everything I wanted to say... or at least everything I should say without getting myself in trouble
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