34M, skinny-fat with big belly, hypothyroidism, weak strength levels ,how should I start?

​

Hi everyone,

I'm a 34-year-old male from India.

Height: 180 cm (5'11")

Weight: ~80 kg

I have a protruding belly and what I would describe as a skinny-fat body composition. Most of my fat seems to be around my abdomen rather than my face or limbs.

Some relevant medical history:

- Hypothyroidism (currently on Thyronorm 50 mcg)

- High triglycerides (~324 mg/dL)

- Borderline HbA1c (~5.7%)

- Elevated uric acid (currently taking Febuxostat 40 mg)

- On Razel F 10 LS for lipids

- Recently started Nexito 10 for anxiety/stress and melatonin

- Absolut 3g multivitamin all prescribed by docs

My biggest issue is that my strength level is extremely low.

For example:

- I struggle to do even 5 proper pushups

- Currently doing kapalbhati

- walk 7k steps everyday

After this I feel quite exhausted.

My lifestyle has also been inconsistent:

- Irregular sleep schedule

- Sometimes sleep at 3–4 AM

- Often wake up feeling unrefreshed

- Sometimes skip meals

- Work is mostly sedentary

Typical breakfast options available to me:

- Poha + double egg omelette

- Bread + peanut butter

My goals are:

1. Reduce belly fat

2. Improve strength

3. Build some muscle

4. Improve energy levels

My questions:

1. Should I focus on fat loss first or strength training first?

2. Is my current pushup/squat routine too little, too much, or appropriate?

3. How would you structure training for someone who can barely do 5 pushups?

4. How much protein should I realistically target?

5. Has anyone here gone from a similar skinny-fat + weak starting point to a stronger physique?

I'm looking for practical advice rather than extreme diets or advanced gym programs.

Thanks in advance.