re: Personal Trainers/Nutrition Guidance

170 mg/week is too high for your age, you should be like 100mg or 0.5 ml split into two doses, 0.25 each

You don’t need a special workout though.

Search starting strength gym in your area, learn the lifts or search the cpps trainer database if there are any in your area(not all are listed cause they are not taking clients)

Maybe list what area you live and someone will have recommendations, always try a good CrossFit gym to learn the lifts