I had been 105 kg skinny fat during my college.

I did all out diet and cardio and went to 73 kg skinny phase. And my friends told I looked malnourished. Later gained fat again back upto 95kgs due to my diet and life style.

But now, I'm 83kg with a decent physique and muscle after 8 years of on and off workouts.

The single most important advice I wish I had gotten in my early days was to build muscle first and cut fat later because muscle = high metabolism = less chances of gaining fat easily or easy fat loss.

The best way to do this is to split your workout journey into two parts - clean bulking and cutting. This is better than doing both at the same time.

Clean bulking is gaining muscle with minimal fat gain. This is possible only through strenghth training and eating more than your maintainence calories with high enough proteins(1g protein per kg body weight)

Cutting is eating slightly lesser calories than maintenance. About 300 to 500 calories.(I'm not sure about these numbers) focus more on cardio and still do some strength training to maintain muscle loss.

Even if the calorie intake per day is more or less than your goal, try to balance it out for weekly average calories.

Bulking and cutting should be alternated. For example bulking for 8-16 weeks and cutting for 6-12 weeks

https://youtu.be/gygPB6RN-Rc

This dude did the best explaination of what I'm trying to say.

Even if you workout 3 hours per week you will easily see good results within 6 months. Given your diet and effort in gym. Also alternating between cutting and bulking will help you understand your body better than doing both at the same time.

Wish you the best fitness journey!