Hey, so I'll admit I'm a bit of a big fella (around 6'5 and 115 kilos or around 253.5 lbs) and I have been for pretty much my entire life. I've been active throughout pretty much all my life until I got my knee injury and needed surgery to correct it. After that I didn't have the urge to do any sports anymore or do a lot of active things. Now i know it was stupid of me and it's my fault for gaining all this weight (I was around 80 - 90 kilos before my knee injury).
I wouldn't mind losing a lot at once but I do know that can also be bad for you if you lose to much. So I'm here to ask what type of diet and exercise should I do to kick start the weight loss? I need to lose weight and bulk up a bit for a job I'm going to be applying to as a miner in an open air mine as a construction worker/manual labor with a shovel. So I would like to know what a suitable diet and exercise routine would suit both the needs of losing weight while gaining muscle mass/strength.
Thanks in advance.