Fat, 41, unfit, help me with my routine please....

Hello all

Right I have been at this now for the last 6 weeks, and so far my weight has not really dropped to what I expect, I am logging correctly and weighing my food etc but still very slow.....for me I know in the past to lose I need to include exercise into my days, but that's where my problem lies.....In my youth, I played every sport going, was on all school teams and even played for the British army at Basketball and Table tennis and more....at 18 I injured my back, was MD from forces because of it and then I basically stopped all forms of sport, my back did not help, and then I also found Beer, Kebabs and women.......I have given most of these up now - (partner for 17 yrs, drink on the odd occasion, kebab once a blue moon....) but I still smoke, my one vice I am struggling with still (I hope that will come once I get my fitness routine up and running properly)

20 yrs later and I am now 17 stone 10 and trying to get to 16 and under......(My heaviest after a car crash was 22 stone 9lbs in 2011, I started MFP in 2012 and lost best part of 60lbs)

So this time round I am easily meeting my daily food goals, I am set to lose 2lbs a week eating 1850 cals, I average about 1700 a day for last 6 weeks but so far have only lost 4lbs (8 was most I have registered for 1 day....lol)

I had a bad week last week and actually put weight back on from 6 weeks ago.....so I am now starting in earnest with exercise.

At home I have a treadmill and Mini multi Gym, a heavy punch bag, and a Wii fit, I use all these to get me some exercise in during the week and weekends.....I manage this for a week or 3 then my back starts playing up so I have to stop for a week to let it rest....

So here my reason for this post......

What do you think would be a good routine for me to help me lose my weight (help with the CICO) and also that will minimise my back issue....

Here is how my current routine has gone to date, I have never been great at doing this, so I try to do bits of everything to keep me engaged with it, I can easily do 20 minutes most days in some form or other, and have time for an hour or more at weekends.....

I also work nights so my sleeping pattern is all over the place, also my times of day are not easy as at 6am when I get home, the house / neighbours are all in bed, cant start doing a mass loud workout, then I need to sleep too.....(excuses, excuses I hear you say...lol)

My Routine

I have started doing some lower back stretch and strength exercises to try to improve my back, I do this for 15 to 30 minutes every day now (for the last 5 days, going to do this once or twice a day for as long as I need to) for me I think this is my most important starting point, to get strength in my lower back to aid with my workouts, stop me feeling pain later....

Treadmill - I usually do 30 minutes a time, walking mainly at 3 mph for first 5 mins, then 4mhp for 20 mins, with 3x 1 min burst at 6 or 7 mhp (my way to try HIIT) get the heart rate up.... I do mainly 4mph a 3 does not get me sweating, but reading forum they say that my HR is good at 3mph for fat loss, but it does not feel like it does anything so I go faster.....then I usually walk for 5 mins at 3mhp to cool off....this is my go to routine on the treadmill for 20 or 30 mins a time - 2 or 3 times a week (once when my back starts)
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Multi Gym - this only has leg curl and 2 arm pushes inward curl (don't know the names of them) and the over head pull down bar, so not much range, but I do a mix of all, with a low weight but I do 4 or 6 x 10 reps of each, in one go, lasting 10 or 15 minutes...

Boxing bag - I do 3 or 5 1min bursts of constant bag work, moving my feet hitting the bag hard, then rest for 1 min then hit again.....I will build this up over time to get to 10 mins and further.....

Wii fit - I use this to do some basic step or boxing or jog or hula hoop, just for a change, get my heart working before I go to work on a night, something light to wake me up.....I do this 2 or 3 times a week.....

I also use some dumbbells to do some stretch work most days for 10 mins, again lightish weight just to get me moving....

I know I should do my routines more often, but my back is my worry, when it goes, its agony for days, pain for weeks at times.....so I am about working out too much....

I am not a stupid man, I know I need to start slow and steady but can anyone who has similar experience or that knows how to get myself going and keep it going then please let me know....you can be as brutally honest as you like for me too, I am a broad shouldered Englishman that cannot be offended.....lol

Thanks.