i actually pulled this off in about two weeks last month for my trip to Las Vegas.
ate minimal food, salads with eggs as my entire meal for the day. (consumed less than 500 calories a day)
two eggs boiled or scrambled for the day.
worked out lifting and running. Cut sweets and carbs completely.
After two weeks i lost 14lbs. I was planning a vacation to vegas and wanted to be able to eat and look better without blowing up. My friends saw me and asked what i did to lose weight.
For the love of all things healthy please don’t follow this advice. It’s stupid and dangerous and a quick way to yo-yo your way into diabetes and worse eating habits.
Getting into a healthy physique and maintaining that physique require slow changes to diet and lifestyle so you don’t throw your central nervous system into chaos and have your body shutdown or get injured.
Anyone here that’s in good health will tell oh it took them a while to get into good habits and they have maintained said habits for a long time. There is no quick fix.
You’re not super fat just unfit and a novice. Looking at the stats you posted I’d say you’re more akin to being “skinny-fat”.
Your best bet to getting into good shape is first spending at least the next 8 months working on building a platform of pure strength. Strong lifts or Rippatoes starting strength programs are perfect for this.
You will lose fat by just the weight training alone and a clean diet. Once you’ve built some decent strength in 6 months then you can add in some lite cardio. If you’re not wrecked from doing a basic strength program 3 times a week then you’re doing it wrong.
You can add in a 5 min cross training session at the end of each workout or a 30on30off sprint session on the row machine for 5 mins to get your heart and lungs working. But only at the end of your workout. But honestly stronglifts should be enough to get your heart and lungs pumping.
EDIT: also I cannot stress this enough. Stretch and foam roll everyday to avoid injuries. You’ve already tweaked your rotator cuff and if you don’t get any stretching or massage work done to relief the issue ASAP it will eventually cause you major issues as you age.