Hello! I'm a 31-year old male. I'm from Sweden so forgive me if my English isn't good. I'd my best. I didn't really know where to put this thread... but seeing as I'm right now looking to lose weight I guess this is the best spot? 

Anyhow, I'm 174 cm (5' 8½) and weighting about 92 kg (202 lbs). It's really getting to me. I was training for a bit last-last year (2019) and lost about 25 kg (55lbs), but I couldn't see much of a difference, as in muscular definition. It made me feel like I was getting nowhere and my drive dropped. Then the pandemic struck so I couldn't train at all. I was also forced to change my diet from a low carb, high fat diet (LCHF) because my cholesterol went up during that time. These things together has lead to me gaining back all the weight I lost and then some. Now that things are going back to normal i figured  could give it another go. Having followed Scott Herman for awhile I figured this could be a good place to start. 

But I must admit that I'm quite confused and also worried... see, I'm terribly worried about injuring myself. I also don't have energy to train 6 times a week. Just getting to the gym once a week has been a struggle. I just don't enjoy it and I'm not seeing any positive results. But I digress. 

I have looked into the Guaranteed Gains program but the barbell and dead-lifts kinda scare me. I don't have any friends. Nobody whom could spot for me. I'm really worried that I might injure myself due to bad form if I try it. The beginner program also worried me with those chin-ups. I have tried pull-ups but it hasn't really worked. I just can't muster the strenght to pull the exercise off, no pun intended.

So yeah I need some help... about where to start and how to avoid injury. I have access to a commercial gym btw. Is there any program that would fit an over-weight, over 30, beginner such as myself?

Oh and also I did check out the "find program" thingy... but it didn't seem to lead me anywhere. It was just stuck at the last page.

@Ryder05 Hey Freddy!

First off, congrats on the 25kg weight loss man! Losing over 50lbs is such an awesome achievement man and even if you didn't feel like you could see changes and differences, there definitely would have been some!

Obviously it's not ideal if you've gained that weight back, however, you've done it once so you know you can do it again! I get what you mean about injury, but as long as you're maintaining proper form and warming up you should be OK! I actually offer online coaching as well where I could check your form on things you're particularly worried about to make sure you're doing things properly.

Don't let the exercises scare you just because you don't have a spotter. You can always start lighter than you think you can actually handle and then slowly increase the weights from there. Another option for something like the bench press is to use dumbbells if you're super worried about it, because then you can just drop the dumbbells if you can't press them back up.

You're main goal right now I'm guessing is fat loss, while aiming to build some muscle if you're a beginner right? The PPL program might be a better option for you if that's the case. You have access to a gym?