hrt with exercise

Its been 18 month since i started estrogen&blockers. And its been 7 month since i started progesterone. During my HRT journey, I tried exercising my legs and hips a few times, but it didn't last long; I always did it for a maximum of a month and then stopped. Also, I wasn't getting enough protein after my workouts and was eating unhealthily – yes, I was a bit clueless, lol. But now I want to start exercising my lower body in a disciplined way. I'm 5'9" tall and weigh 68 kg. When I started HRT, I was a skeleton weighing 49 kg 😭 Even though I've gained a lot of weight, I still feel skinny, my hips are very small, and my thighs feel like they don't exist. How should I eat after my workouts? Specifically, what exercises would be suitable for my thighs and hips?