The first thing I want to get clear is that I am not fat shaming, but starting with a higher body fat percentage baseline means that training results are harder to achieve. Higher body fat levels generally mean lower testosterone and higher oestrogen levels in men. This is great if you are chasing the dream of wearing Victoria Secret bras - not so great if muscle gain is your goal.
Your first step when looking to either get fitter or add on lean mass would be to bring down your body fat to ideally below 20% for guys and 25% for girls. This way your body will be better primed to build muscle, improve performance and recover more optimally.
Focus your training and nutrition on fat loss first. Fat does not turn into muscle, and fat loss and muscle gain time frames also differ a lot. You can lose 1-2lbs of fat a week but only gain 2-3lbs of muscle per year, all depending on genetics and pharmacists. There goes the theory that you can be the same weight by losing fat and gaining muscle!
You would also benefit from trying to improve your natural testosterone levels by recovering more intelligently by…sleeping! At the end of the day, if you still suspect that you may be at the lower end of the spectrum when it comes to the male hormone then consider going for a blood test to make sure.