Hello Samir and welcome to the forum.
Firstly, I’d recommend that you research BMR and TDEE calculators, since they’re largely accurate in determining how many calories the body needs to maintain its existence (BMR) and how many calories are needed to sustain energy levels (TDEE).
Having obtained both, seek to introduce a daily calorie deficit from your TDEE. Provided it doesn’t take you below your BMR, introducing a daily deficit of 500Kcal should allow you to begin losing weight and toning up.
Concerning nutrition, taking into consideration that your body still needs to develop, aim to ensure that protein consumption accounts for around 40% of your total intake, while ensuring that complex carbohydrate and healthy fat each account for 30%.
Protein should be obtained from lean cuts of meat, eggs and dairy produce, while carbohydrate is obtained from whole grains, pulses and legumes and fat obtained from healthy oils, seeds and nuts.
As for exercise, on the assumption that the gym incorporates both cardiovascular machines, aim to perform intervals upon cardiovascular equipment, to increase the uptake of glucose and fat, eventually progressing towards HIIT.
Concerning resistance, on the assumption that the gym possesses a free weights section, aim to execute compound movements, such as the chest press, lat pull-down, shoulder press and squats with a barbell/Smith machine.
In the initial interim, aim for 3 x 8-12 reps per muscle group, in order to accustom your muscles to lifting weights. As for the weight, aim to choose one that allows failure to be reached by the end of each set. For example, if you struggle to press 10KG by the 12th rep, you’ve got the weight just right.
Again, without knowing what equipment the ‘gym downstairs’ possesses, it’s difficult to fully advise you any further. Could you provide a list of the equipment from which it benefits?
