Focus on one thing at a time. If you wanna lose weight change your diet and burn lots of calories by doing whatever activity you prefer. Depending on how fast or slow your metabolism is this might take a while depending on your dieting.
If you wanna gain muscle, do muscle isolation for each different day. Follow my schedule if you wish.
Monday: Back and Biceps
Tuesday: Triceps and Chest
Wednesday: Shoulders
Thursday: Legs (don't skip legs)
Friday: Break Day
Saturday: Break Day
Sunday: Cardio + Swimming
Fore-arms and abs are trained on every single day (cept break days ofc).
Training separate muscle groups on different days allows that muscle to recuperate and heal back fully, stronger and better than before. Fuck whey protein and all those bullshit pre-work outs, just cook your own meals and stock up on lots of protein and calories. Make sure to take multi-vitamin + fish pills, they're good for you. Keep this schedule up for a solid half a year and you will definitely see results.
P.S. Don't be discouraged by starting off at lower weight than most average people because we strong people were also once those noobs before at weight lifting. Thinking of it like training runescape stats, everyone starts off in lumbridge with shit stats and bronze armor. It's your responsibility to grind as much as possible to get that sweet, delicious rune trimmed zammy armor. Or if your a fat fuck and people make fun of you for the way you look, fuck them and anyone else who looks down upon someone trying to make a healthy difference in their lifestyle. Don't give a shit about them. Prove those people wrong.
Motivation is what gets you started, discipline is what keeps you going.
