any one can receive ashes, it is a sacramental, not a sacrament
the rules for fast and abstinence will be published in each diocese before lent.
basic in US Ash Wed and good Fri are days of fast and abstinence. Fridays in Lent are days of abstinence. Fasting means one regular meal, two small meals that together do not equal a normal meal. Abstinence means no meat of warm-blooded animals. condiments such as gravy or broth made from meat are allowed. Those are rules for Latin Rite Catholics in the US, other rites and other countries may vary.
Lent is a penitential season calling for prayer, fast and alms giving. Other than these minor disciplines, how you carry that out is up to you. you can be content with the bare minimum or go further.
you can either spend the time between now and lent quibbling and bargaining about what is allowed and what is not, or you can you use it to prepare yourself physically and mentally and spiritually. choice is yours.