Brother, my situation is similar to yours. I used to weigh 93KG, and my height was 176CM, which was fatter than you. I've been practicing in the gym for about a year, and now I'm 80KG, and my muscle lines are coming out. In fact, fat reduction and strength exercise should be carried out at the same time, so I lose weight quickly. After aerobics and cycling, I will go to the equipment area to mix with the masters there. You can practice like them (I mean, the movement and weight should still be within your ability). This is the upper limb. As for your legs, jogging and cycling are equivalent to reducing the fat in the legs and buttocks, but you must remember to relax your leg muscles after cycling, or you will become frog legs. Just eat it, no problem. Fish and shrimp should keep up, or protein can't keep up with the muscle growth. Of course, it's best to eat only fruit at night, and don't eat high-calorie things, let alone beer! In this way, after jogging or brisk walking for 40 minutes every day, I go to riding lessons. After I finished my upper limbs, I practiced my chest, back, waist and abdomen separately for 2 months. Remember, high-calorie and high-fat things are our enemies. Rice is high in calories, so it is better to eat less. You can use steamed bread instead. ) Fitness is very important. I hope you can succeed and have a healthy and strong body.