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    I would try to do the squats and deadlifts with...

    I would try to do the squats and deadlifts with lighter weight. Any shooting pains during that and stop immediately.
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    What we usually see from skinny guys whose first...

    What we usually see from skinny guys whose first thought is to lose fat is that they keep trying to diet and never get any definition, just get smaller and more hungry.

    The thing you have to get...
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    Yes but you will quickly become limited by only...

    Yes but you will quickly become limited by only 15kg...

    But make a start and see what happens.

    Search for the Fierce5 DB only workout.

    If some of the exercises feel too easy, you should...
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    Really you should consult a sports physio and do...

    Really you should consult a sports physio and do what they recommend. Don't take shortcuts with your health.

    In the meantime, only do an exercise if it doesn't cause any pain at the time. Some...
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    No problem. As you can see you can maintain a...

    No problem. As you can see you can maintain a fairly practical diet and be as close to optimal as it's worth trying to get... I personally just have 3 meals and 1-2 protein shakes per day and nobody...
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    This topic is discussed in depth here: ...

    This topic is discussed in depth here:

    https://www.nutritiontactics.com/measure-muscle-protein-synthesis/
  • If you are losing weight then its all good. You...

    If you are losing weight then its all good. You are quite heavy so you have large reserves of energy stored on your body - that's why it seems easy. It may get harder as you start to get closer to...
  • You probably have gained some muscle - along with...

    You probably have gained some muscle - along with some fat. So the overall effect is that you are a similar shape. You need to gain a lot more muscle and then lose the fat before seeing muscle...
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    You have to consider that it is easier to meet...

    You have to consider that it is easier to meet all your nutritional needs with a mixed diet. I haven't done it myself but if I did I would spend some time with a macro and micro counting app to make...
  • Even 200 is much higher than what the data tells...

    Even 200 is much higher than what the data tells us will have a beneficial effect.

    1.6g per kg of LEAN body mass is the most you need. You can have more and there won't be any adverse effect if...
  • 1000 calorie deficit = 2lbs a week. So try 2800....

    1000 calorie deficit = 2lbs a week. So try 2800. Expect a rapid burst of weight loss initially - mostly water - after that you may tend to adapt a little which is why I took your lower figure and...
  • Exercise bike or rowing machine and a selection...

    Exercise bike or rowing machine and a selection of weight training machines like leg press, leg curl, shoulder press, chest press, seated row, pulldown. Any regular and consistent use of these would...
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    I guess you need to be clear about what you want...

    I guess you need to be clear about what you want from exercise. You say you love both of them - well then that can only be your choice how much of each you do. If you are driven by a particular goal...
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    yes HTH

    yes

    HTH
  • average

    average
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    Not much - but lack of muscle is your biggest...

    Not much - but lack of muscle is your biggest issue. Eat and lift, eat and lift.
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    I think we'd have to leave it up to a specialist...

    I think we'd have to leave it up to a specialist to decide if you have a thyroid issue or similar problem. It could also just be down to a reduction in your daily calorie burn. I know you walk a lot...
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    It's quite a long period but it's still possible...

    It's quite a long period but it's still possible that you are being fooled by water weight...

    Did you only weight yourself twice - 3 weeks apart? Or did you take interim weights between those two...
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    Guess it depends whose anecdotes you read. That...

    Guess it depends whose anecdotes you read. That case would be someone who has an active job IMO - or who does a lot of other sports. I suspect most people reading this are fairly sedentary outside...
  • Sorry there is no shortcut. So if you stop being...

    Sorry there is no shortcut. So if you stop being lazy, have a read of the sticky threads in this forum, Exercises and Nutrition - you will need this knowledge in the long run so don't beat around the...
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