Getting confused about working out

So it probably should be really simple, and probably is. I have just gotten caught up in youtube and instagram videos i guess, and i am super confused about, what i optimal and what actually works?

I have always just been running and trained some martial arts 2-3 days a week, and still does as a hobbyist. But with age creeping in on me, and a shitty diet, i have realised i need to change up my habits, and i need to build some muscle. My plan is to go heavy in on food prepping, thats where i mess up, and always turn to snacks, but thats not my biggest problem.

In regards to proteins, should i count it as lean mass or just as my whole bodyweight? I am i dude on 185cm 89 kg and around 28% fat i think.

Training wise i just do a simple fullbody 3 days a week, with mostly compound exercises, 5 set each, and 2 set when i train arms, facepulls, lateral raise.

A:

Squat

Hip Thrust

Pullups

Dips

Facepulls

Extentions

B:

RDL

HSPU

Rows

Chinups

Curls

Lateral raise