I suggest you practice your muscles first. There are barbells, dumbbells, parallel bars and horizontal bars. While doing some exercise, your fat is also being consumed. Although your weight has not dropped significantly, muscle lines have been formed, so you don't look obese. In addition, it is recommended that you swim as an auxiliary exercise. Swimming plays an important role in body symmetry, at the same time, it can consume a lot of fat and make muscle lines more obvious. Of course, it is best to have a low-intensity aerobic swimming for a long time and stick to it often. You can do strength exercises and swim the next day. As for protein powder, I don't understand. I advise you not to eat it. As for nutrition, we don't have to pursue it deliberately, but we can eat well. Our current diet structure can basically meet nutrition. Of course, if you exercise a lot, you can add some beef appropriately, which is helpful for muscle formation. The above is my personal experience. I wish you an early success in losing weight and becoming a muscular man!