how to (if possible) regain muscle mass lost on ADT?

Hi guys

When I first began androgen deprivation a few years ago I had the full slew of symptoms: chronic fatigue, insomnia, hot flashes, sexual sides etc. The most alrming was arguably losing about twenty pounds of muscle in a few weeks from an already quite slim physique, principally in my thighs and arms but also strange areas like the butt and neck.

Many of my other symptoms thankfully resolved with time and effort, but the muscle loss obviously remained. I am now thirty pounds HEAVIER than my pre ADT norm as I put on a layer of fat in my middle which is impossible to fight unless I go on a heavy calorie busting diet constantly. I don't mind that so much as I feel less frail, but I want to get some lean mass back.

Have any of you guys who suffered muscle loss managed to reverse some of it? To give you an idea of my loss of strength, I used to be able to do twenty push ups, now I can barely do one or two. I want to go to the gym but it's an alien world to me, and I don't even know if I would be able to do any meaningful strength based exercises.

Can anyone give me a clear idea of what exercises I could do that would restore a bit of muscle?

I'm trying to lose the 20 lbs I've gained. Lost about 15 so far. I think the muscle mass is a thing of the past. I've been surfing and using light weights/cables. I walk and ride bike. Mostly low impact high rep stuff. Just trying to do as much as possible without injuring myself.