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My first piece of advice is go to places where the people know what they're talking about and is centered around health and body building.
Body building forums or sites dedicated to health and/or body building may yield better answers than what random responses you may get here. You don't want to take wrong advice and hurt yourself.
I actually have a female friend who won the first competition she entered. So verifiable, healthy information is out there. You just have to go to the right sources.
Go slow and steady. Allow your body to adjust to the extra demands you are about to place on it. Workout 5-6 days a week, performing calisthenics before lifting. You also must alternate muscle groups from day to day.
Also, a well balanced diet with lots of protein and vegetables, as well as proper rest are every bit as important as exercise itself. Our bodies grow when sleeping, so don’t cheat yourself out of sleep, you’ll only be cheating yourself out of getting bigger and stronger. Blessings on your journey.
There are plenty of fitness centers which provide personal trainers. There are also plenty of books on the subject. Starting should be easy. Continuing on a daily basis takes discipline. It is important that every part of the body be exercised.
Definitely start with a personal trainer...I find female instructors distracting so I'd go with a male myself.
Just to get the basics down. I would also encourage you to find a workout partner. Incredibly useful.
In regards to diet, not all proteins are created equal. Do some research on the differences between Soy, Whey, Animal based and plant based.
Everyone's body absorbs proteins differently...
I'm about to start myself after an incredibly long hiatus. What I used to do was pre-load with carbs for energy. Burn off said carbs and the post-load with protein with a tiny bit of fat/carbs
Worked rather well. I am of the opinion that it is ALWAYS important to eat "something" post workout. Ideally protein rich but if you eat Fast food let's say...you will still get "somewhere". You can always trim down with diet later on if you have issues with that. I know that some people don't start or give it a half effort because they are hyper focused on proper foods. Your body will let you know.
If you like fish it's packed with protein. Eggs are good also. Dairy has solid protein but brings up other issues so bear that in mind. I'm not sure if first-pass metabolism is a thing with workouts but it applies to chemicals and in theory it may apply to protein shakes
There's conflicting info but it seems that your body has limits on types of proteins that can be absorbed and the rate so have a few sources. Like I said though it's different for different people.
"Everyone's body absorbs proteins differently... " Thank you, i did not know this.
I am 3/4 swede and use dairy as the gene to use dairy has been inherited as is with northern Europeans. Lots of dairy in Minn. and Wi.