After work at night, eat some carbohydrates that can be quickly replenished. For example, 2 or 3 slices of whole wheat bread, a glass of glucose water, or honey water. This is to supplement the nutrition you consumed in the afternoon and replenish energy for the upcoming exercise. Eat less. Eating too much takes time to digest.
Next, talk about training. Because you didn't specify it either, look at the situation you explained. First, strengthen physical training.
Whether you need to go to the gym to exercise depends on your own economic conditions and personal wishes.
1, running. Jogging for more than 40 minutes can make people's body fat move (Aerobic exercise)
2. Push-ups. 4 groups, the number of times in each group is adjusted according to its own state, but each group should be exhausted. The interval between each group is 1-2 minutes (exercise chest muscles and triceps brachii).
3. Sit-ups. Ditto. (abdominal muscles)
4. Pull-ups. If there is a horizontal bar in the park, you can pull it. If not, don't force it. Three groups, each exhausted (latissimus dorsi)
5. Dumbbell bending. Exercise biceps brachii. Dumbbells have many functions, and there are many places to exercise. But it is not clear here. Irregular movements are easy to get hurt. If you are interested, you can search for videos of fitness equipment. There are many of them.
As for strength training, I suggest going to the gym. There are many facilities in the gym, which can meet the needs of various parts of the exercise. I won't elaborate on this for the time being.
After exercise in the evening, eat some carbohydrates and protein. For example, rice is a carbohydrate and eggs are protein. Eat some rice after exercise (it's not realistic for you to make some nutritious meals at first, and then discuss it when you know something about fitness), and eat 3 or 4 eggs. It's up to you to eat the staple food after getting up in the morning, and you should also eat 2 eggs. Note that you can eat up to 2 egg yolks a day. Egg yolk 3 is high, and the human body can't digest his nutrition if you eat too much. Don't eat junk food or greasy food.
I hope I can help you.