What kind of workouts should I do?

Here, as in almost all other cases, everything depends on our goals. Let's look at the mass gain option first, as it's a little more complicated.

Mass gain

We divide mass gain into uncontrolled (like most powerlifters do, for example) and controlled (like bodybuilders do). In the first case, we are actually just interested in strength and total mass, we do not focus on the maximum possible clean muscle mass gain. In the second case, accordingly, we are interested in the cleanest possible muscle mass gain.
In the case of uncontrolled mass gain, we just need to train with sub-maximum weights (about 5-8 repetitions per set to failure) with a long break between sets (5-10 min) and eat more of our energy consumption. We never give specific recommendations about the total amount of work (volume), as it depends on your training experience. And of course this training option (uncontrolled) is suitable only for athletes with sufficient general training experience. You can read about calorie counting here. Important not to cut too much on the protein in any case.
In the case of controlled mass gain, it is already necessary to more accurately control the intake of proteins, fats and carbohydrates and bring training to the classic bodybuilding style. What it means? It means maximum muscular hypertrophy. Ideally, this should be a workout in the gym with machines. With the right technique, this will help you to better control and feel each muscle group and individual muscle over time. It is also better to control the progression of the power load. Read more about it here.

Weight loss

In the case of weight loss, we will consider only the controlled option, since an uncontrolled option can lead to many additional health problems. It is important not to cut calories too much for a long period of time so as not to disrupt the metabolism and prevent the body from using fats normally as an energy resource.
In case of weight loss, we also recommend training at a fitness club with exercise equipment. This will help make your muscles more functional, increase glycogen storage, and improve insulin resistance.
You can read about calorie counting here, and workout strategy here. And don't forget about cardio.

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