Google on "bodybuilding", read some of the items under "topics" here, or get someone to meet with you in person.
There simply is NOT enough quality information here to make qualified judgments in how to advise you here.
Only YOU live inside your own body, and, you have to come up with a plan for success, and execute it. That involves doing research on your own, experimenting with your body, and finding out what works for you.
There's no way to spoon feed you a solution here. You have to empower yourself by educating yourself and trying different things. Common Sense 101.
There is TONS of information on thousands of sites. There is TONS of information in books. There is TONS of information in the minds of mature athletes who years of observation that only an older can have.
These are things you need to immerse yourself into; learn about; experiment with. Your success will be proportional to the effort you put forth not just in mindless exercise but in educating yourself.