long winded from a not so young man
Mike, You are a hot mess.
It took you several years to get where you are. Be real. To make life style changes, it is going to take a few years to see the results ...consistency is KEY. To have those changes stay a part of your life...that is an every day thing not and over night radical body change.
Seriously, I have some advise worth every penny you paid for it.
Pick a lane. What I mean by this is slow down a bit. Weight loss is not a diet. Diets only teach your body to store calories when they are coming in, in fact making your fat cells develop a greater ability to store more fat and hold on to them when you reduce calories. (So your body uses the muscle gains for calories first, then incoming fuel, THEN stored fat) and you are right back where you began, but More Fat than you were before. This is part of our survival mechanism. Natural and healthy actually.
Think about what you like to eat. Eat it in moderation and eat no more than 2000 to 2500 calories or units of energy a day. It really is that simple. Now, if you have goals like gaining muscle mass, or losing fat then you have to adjust your diet...but for now...get balanced with your eating. Lots of fiber, fruit, veggies and meat. LOTS of water, reduce junk food and bad fats .. Increase olive oil and flaxseed oils, etc... Research. Take the time to intergrate those habits. IT takes 3 weeks to learn a new habit and have it stick and 5 weeks to see any change from those habits.
I use a free program from fitday.com to record what I eat and get an idea of what has calories in it and such. It adds a perspective.
Second, you are going through all kinds of fitness routines because you have pain. Pain means you are doing too much, or not doing it in a way that is good for your body. STOP. Slow it down. To achieve true fitness, you must have a balanced body, mind and emotions because everything is interconnected. Perhaps, you are doing the right weight lifting program but you are lifting to much, perhaps doing 4 hours of game playing is to much over night, remember you said your knee hurt after that, and then you went on and did your leg program a few pages back. What do you expect from your body. It is going to HURT! Your body is telling you something is wrong???pain is the feedback. Lack of pain is feedback, start recording it.
Your knee problems and aches can very well be caused to something called myofasical pain. In a nutshell is it when "knots" develop in the muscle and as a result they shorten. Think of your muscles like rubber bands and a tied knot then try to pull it to its original length???cannot do it. NO amount of streching will release them; in fact it often makes the pain worse. You need to learn how to message them, respect them, and care for them. You are still growing until you are 25. Because your body is still developing it needs lots of care, good food. The bonus is that you can train your still growing body. Study nutrition, several hours of reading rather than a tv show or a video game is time well invested, and not overwhelming. You wont miss the time on the video game for example.
A very cheap book, which deals with this kind of issue, is called
"The Trigger Point Therapy Workbook, by Clair Davies". It will help you learn about your body and how to care for it through muscle message and trigger point release.
There is a great yoga program on the market from a guy called John Baptiste called Journey into Power. Power Vinyasa Yoga. There are three videos. One for new people and each video increase in skills.. I found it on ebay for 3 bucks, the first video and I did it for 3 days a week at first for a few weeks, then 4 times a week and so on Gradual increases because of my injuries and to develope a habit...but I made a plan put it on the wall for 3 months..I made my own structure then all I had to do was follow my own advise....
Most people think yoga is for women..And dismiss it, but the fact is that it may be the perfect thing for you. It will teach you have to properly breath AND move; it will stretch you and condition you at the same time. It will make you sweat and it will help you learn to listen to your body. Just FYI, it is a form of martial arts in the East, depending on the discipline.
I came back from 5 years of inactivity because of an injury and 60 lbs heaver. I went from a 36 waist which is great for my body type to a 46 waist. A large shirt to a 3x.
I started with yoga, drank more water, and started to substitue changes in my eating habits slowly. Life style changes, remember no diets. I got more flexable and motivated.
I have moved back into weights slowly, starting at 20 lbs, yes that is all..and small amounts of cardio ( 15 minutes on low on the stationary bike)???slow gradual, consistent change. Life style changes and the changes in my body are small but profound... and I know that they will stay for the rest of my life.
I am in a size 40now, and a 2x shirt ...not much increase in weights beacuse I want to learn perfect form first, but I increased cardio, and still do yoga. I have a shirt that I want to fit into by summer, my reward..see...got to play with you mind because that it your biggest block to change.
Point is, If I can do this later on in life. YOU can do this, you just need structure.
You can do this! Slow down. Journal EVERYTHING, every work out, diet changes, how you feel each day, post it where you will read it, give your self realistic GOALS each week, reward yourself. Graph it, And above all else be kind to the body you live with and in.
!!Great advise from all the people who have added to this thread. I have learned lots!!
(PS: I can't do a squat for shit anymore)
Mike. You are a strong guy- just remember that- you can do this. Not to sound like an info commercial but it doesn't matter about yesterday- put all your disapointments of the past behind and move forward. 
