Building muscle depends on where you are currently. I'll say like I'd tell anybody else, start off at a comfortable place and work your way up. There's a wide range of exercises you can do to build muscle. I have done what I call the tripod lately, it's an old school workout routine, but it still works. I do pull-ups, push-ups, and sit-ups/crunches everyday in addition to running.
It goes against the rest principle, but I know my body and if you get the right nutrition and your body recovers fast enough, you can exercise the same muscle group more than once a week. If you wanted to do something like that, I'd recommend 2 or 3 times a week, allowing your body to recover.
As for dieting, protein is necessary, but quality not quantity. Avoid processed food as much as possible. Eat raw fruits and vegetables. When it comes to meat, chicken is really good for protein, but for me I eat whatever I'm craving, the important aspect is how it's prepared and what's in it. I can really only give you a basic idea for dieting here, but I hope this helps