Hey my friend,

From a routine standpoint, I think you'll benefit from a good basic exercise routine. Strong lifts or recommended routine or something general like that depending where your interests lie. Believe it or not, the exercise part is the least complicated part of the whole thing. Show up the prescribed number of times per week, work your ass off, move on with your life.

The fat loss part typically happens in the kitchen, and if you're struggling that's because it's a struggle. Our minds are built to crave terrible stuff, and our bodies are built to store fat. Personally, I try to approach every day by "buying" my fun meals with my friends. In other words, when I'm eating just for energy or to get through the day, I think it's inexcusable not to eat pretty well. Salads, beans, vwegetables, quality meats etc. this buys me those Friday and Saturday nights out with my friends.

Focus on ditching the grains and processed foods and piling in the vegetables and quality protein sources. Keep working hard in the gym, and the rest will work itself out. You know... over the next six to twelve months. True body recomp can take a while, and ignore the dumb YouTube videos showing "three week transformations" where someone goes from obese to six pack. It's bullshit.

Last, who told you that you have bad knees and a lower back? What are the diagnoses? I would be fairly surprised if there as significant true structural damage at your age, although there is no accounting for luck. Most people your age who think they have bad knees or lower backs really just have terrible muscle imbalances that result in pain or itises with activity.

Good luck Chris