Exercise plan to be fit

I get confused what plans should i make to follow for wholebody goal is to loose fat & gain muscles.for that how many times should i do cardio a week & strength training at home.when to take rest in a week. I m taking good protein diet bt not exercise.give me a schedule and plan to follow
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Venkat Raghav
General Physician Bangalore

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Hey ,exect plan on exercise will be given by gym trainer ,doctor can only advice on diet , have meals at regular intervals, don't skip meals , have meat ,ghee, egg, fish etc... Don't take protein powder ,
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