Really Need Help, Please

ShrekToHulkChallenge

Hi Guys,
It takes a lot for me to ask for help but I'm struggling now and I really need some. I need a training plan that's makes it efficient enough for me to lose weight and tone up. My problem is I have had a fair few knee ops (which forced me to give up my professional rugby career and caused me to slip into depression and resulted in me becoming morbidly obese),recent nerve surgery in my hand and i suffer from insomnia

I can't do much cardio other than cycling without the pain becoming unbearable. I can swim but my body confidence wont allow me at the moment. my personal fitness varies depending on my task. I can walk at a constant pace of around 3.5mph anything higher at the moment i cant seem to manage. i can use a cross trainer my fitness is pretty crap though so i can barely last more than 5-10 before i have to stop. I find it easy to pack on muscle so I want to focus on some resistance training.

i was doing well with my weight loss until a fortnight ago when i stalled. The only difference i can note is that my muscle mass has increased but it feels like im going backwards in the weight department ever since i increased my calories from 1250 - 1650 i have stopped losing weight. even though all the BMR calculations state i should be literally melting away the lbs.

http://www.bmi-calculator.net/bmr-calculator/ - 3280.86.
http://www.diabetes.co.uk/bmr-calculator.html - 3,278

I do drink a lot of water approx 4 litres a day


I have recently changed my cardio from 100mins x3 a week down to 30mins intense x3 a week with resistance on top.

I have been battling this for almost a decade and im not too sure how much more i can do before i just give up. I've seen several doctors in regards to my weight and have had so many tests i can't count them anymore and everything has come back normal. Even being morbidly obese my heart rate is average at 71 BPM!

Im soon due to be an uncle in march and i really want to get in shape so i can look after my little niece/nephew. Im also due to go on a beach holiday with friends and it would be nice to not be self conscious or make excuses not to go out much.

please help me if you can with tips, plans etc.

I should also add that i'm vegetarian and dont take supplements. although i am about to start taking pure whey isolate to increase my protein input as i dont eat fish either.

my stats
M, 30, 182kg, 6ft tall

Thanks in advance