Best workout: A 3 times a week beginner program that focus on compound lifts, like Starting Strength or Strong Lifts (google them) Diet: You truly just need 130g of proteins a day (more than enough) with your stats, I would just focus on eating a lot of real dense calories food ( i.e: pizza, pasta, nut butter, burgers, cheese, ice cream) instead of going for the processed powered stuff. You need a caloric surplus to gain weight so you will have to eat more than what you do now.