I think you are doing a lot of cardio, you should focus on getting your diet right. You don't need protein powder if you eat enough protein from food such as egg white, white fish, seafood, chicken breast, turkey breast, etc.

I'm not a big fan of these exercises routine, they don't provide much resistance.

For diet, it's hard without knowing how much you are eating for each item. It's like you are trying to save money, you said I'll only buy these items, but you don't mention how much you are buying, then you don't truly know the total you'll spend. You might spend more or you might spend less. Same as the food, hard for me to tell you if it's good without you telling me exactly how much you are eating.

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请问在膝盖和lower back有慢性疼痛的情况下，什么动作可以锻炼腿部和臀部肌肉？

我有个疑问，两个肩膀活动的范围不一样，一边可以摸到背部绝大部份地方，另一边能够到的范围小一些。这个肩关节的活动范围可以练吗？谢谢🙏

I'm not comfortable suggesting, it's best to have a medical professional such as physical therapist or chiropractor to evaluate the sources /cause of pain, and what rehab exercises you should be performing. Pain and injuries are out of my scope. I usually only prescribed exercises based on these medical professionals suggestions or their green lights.

It sounds like tightness to me, you can try foam rolling and stretching to see if it'll improve.

楼层里提到的二维码在哪里呢？ 想入群，谢谢