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I feel good. Ahhouch

Pick stuff up, walk around. It doesn't get much simpler.

Get two things. Two dumbbells, two gallons of milk, whatever. The heaviest things you can manage. Walk upright w good posture, shoulders back, core tight. Now walk around, pace back and forth. Sometimes I walk up the stairs.

This simple exercise will hit your entire body. It won't get you swole. It will hit all the small muscles you don't think about but support the flashy muscles that the girls like. It will aide all those other exercises you do. Cant do pullups? Carrying heavy shit will hit your back.

https://www.amazon.ca/gp/product/B08LQ7SWPZ

I put two 5lbs plates on it and cranking it up and down, brutal stimuli

I bought a new bathroom scale a couple months ago. On the footplate where you stand are 4 metallic pads. If you are barefoot it calculates BMI and body fat and a few other things.

Ive always thought those things pretty iffy at best. But they have been around a little while. Maybe the tech and the algos to figure this stuff out is better these days. idk.

This thing seems to think Im the epitome of health. Every category is 'Standard' or 'Excellent'. It does at least ack that my weight is on the low end. But everything else is A+, and I don't think that can be right. No one who has abused their body as I have should list this well.

I'm a 5'7" guy with a morning weight of 270 lbs (yeah, I know) I don't want to get too specific and dox myself.

I have three questions that I will provide back-round for but for the impatient they are:

1. is hypertrophy important at all; or is strength king and thus the primary aim and I should let the chips fall where they may? Any truth to rep ranges dictating hypertrophy and strength?

2. Is it healthier to get to a proper body weight and then try hitting the weights again? or am I better off to fast while trying to gain strength in the weight room?

3. Caffeine, Creatine, Cardio: how much of each would you recommend?

I got up to damn near 300 lbs and decided to start fixing myself before it was too late. So before the holocough I started lifting weights and trying to lose weight. My weight has yo-yoed back and forth and I am just gonna commit to fasting. By day 2 of a fast I start getting cramps in my rib-cage multiple times a day. I started taking salt which seemed to help but not eliminate the problem. So I may just start alternating my fasting days. I would like to fast 3 days a week but don't know if I should be lifting on those days.

I started lifting again over a year ago now and my numbers are good (I used to lift when I was younger and it seemed to come back pretty quickly) but am having trouble figuring out my next steps in this area. I bench, squat, deadlift and row once per week. I do band assisted pullups twice per week. On the three major lifts I started by doing 5 X 5 and thought I should be aiming from muscle growth to help shed fat and started doing higher reps on everything but feel like crap doing that.

As of now I am taking a week off as I am sore as hell from going to failure on all my lifts the last couple of weeks. I want input on what I should do moving forward in the weight room while trying to lose weight. My current numbers are as follows:
Bench: don't know my max but have gotten 3 sets of 5 at 345 and have gotten one set of five at 355 (barely got 5th rep).
Squat: disproportionally weak compared to bench but I am built weird. Tried to get 435 for 3 sets of 6 before I decided to take a week off and only got 6 on first set then 5 and finally 4 on the last set.
Deadlift: I use a hex-bar with the handles up because I really suck at deadlift. so I just do the weight that I squat with and it feels easier (probably because I am basically doing rack pulls in this set up).

I have only done jump roping for cardio and have been very sporadic with it. Should I do lighter weights for more reps while I try and lose weight while increasing cardio? I feel like I shouldn't be getting over-trained since I am only doing the major lifts once per week but have been fatigued much more than I figured I should be. I am middle age so that might be part of it.

Before I get too old to do it should I be aiming for more hypertrophy than strength in order to serve as a base to build further strength on? If so should I be going to failure with lighter weights at higher reps or is that all bro science bullshit? Should I just focus on trying to maintain strength for the next six months while I focus on losing weight? My weight has gone up and down while I have been trying to accomplish both at the same time, so maybe I need to shift focus instead.

If any of you guys fast, do you do it while lifting on those days? I have tried and it seemed okay but don't know if I am shooting myself in the foot in the long term.

Any insight is appreciated.