Logging into my 360 account to Xbox One forgot my password

<config>Android / Chrome 62.0.320 Hello my name is Tim harget user name DetroitShady1 my email is ********.com I cannot get my username to load I forgot my password I do the tutorial but it just makes me keep repeating the character test where you copy what is on the screen letters and numbers please help me I just bought the game and I am dying to play I have not been on for several years