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2 minutes of cardio doesn't do all that much for your health.

 

As you get older your muscle protein synthesis becomes less efficient and body needs more protein to maintain and repair muscle damage. You should be eating more protein, not less...minus any medical issues. Diets heavy in protein are a good way to lose weight, upping your sugar and fat intake (to replace the protein) is the opposite of what most people should be doing. Refined sugars and alcohol get stored more readily as visceral fat (sugar and beer guts) and should be avoided. Nothing wrong with caffeine in moderation as long as you are drinking enough water and aren't loading your coffee up with sugar and dairy.

At the end of the day it all comes down to calories in vs calories out. If you are in a caloric surplus you will gain weight, a deficit you will lose weight. All fad diets work on this premise...they just make different things "off-limits" (which is a horrible way to be consistent with a diet).

IIFYM or "flexible dieting" is how I lost around 30kg over the course of about 4 months, and this is how I continue to go about my nutrition. Never once felt starved or deprived of a food I enjoyed.

 

Flexible dieting (IIFYM - if it fits your macros) is basically just eating whatever you want, so long as the macronutrients stay within a given range (which in turn limits the calories you are consuming). No foods are really off limits. I simplify it even further by just concerning myself with the protein and calorie goals. I hit 180 grams of protein, about 2.2 grams of protein per kg of bodyweight / 1 gram of protein per lbs of bodyweight, everyday. Where the rest of the calories come from doesn't really matter that much to me. I do try to follow the 80/20 rule where 80% of my calories come from single ingredient unprocessed, or lightly processed, foods and the remaining can be whatever junk I feel like (brownies, ice cream, alcohol).

On average I eat about 190 grams of carbs and 90 grams of fat. The nutrition plan I try to follow says I should be eating 380 grams of carbs and 70 grams of fat per day but I find that to be near impossible to accomplish when eating "clean". It is just such a ridiculous amount of food, so I turn to fats (mainly butter/olive oil/lard, bacon and whole eggs) to reduce the quantity of food I need to consume.

My TDEE (total daily energy expenditure) is currently around 3100 calories, being how much I need to consume daily to maintain my weight. I go on a 250 calorie deficit when cutting and a 250 calorie surplus when bulking, always staying between 10 and 15% body fat while doing so (best range to put on muscle). I enjoy cutting weight much more than I do bulking, having to eat 5+ times per day... constantly feeling full and bloated.

 

All of the exercises in the original post can be replaced with their resistance band variations (search any of the exercise names and add "band" or "banded" in a YouTube search and you will get videos showing how to do it). The muscle groups worked and order they are done in should be the same for any experience level. The exercises are the core building blocks of any routine (push, pull, squat).

I have used some of Bob and Brad's videos for self diagnosing (and exercises to help treat) a rotator cuff injury and to work on a shoulder impingement issue. They are a good source of information.

There are three main type of bands: the thin ring, the rubber tubes and the flat ring bands.

The quality of bands available here in lazada and local shops are really quite low. Most are just cheap Chinese ripoffs. You should consider most of these products as disposable. Don't expect them to get through 6 months almost daily use. They are cheap enough though. The included accessories (handles/anchor points/Velcro ankle straps) to the tube bands will pile up as they seem to be much more durable than the bands themselves. I generally have the heaviest band break first, then I will use the next heaviest plus the lightest until one of those breaks then I will find another combination to mix and then I will finally break down and buy another set.

Note: check your bands before each use for dry rot and cracks. It f'n hurts when one of those snaps then comes back and slaps you in the face.

My gf bought some of the elastic nylon(?) cloth bands (the flat type meant to go around your legs) and they seem quite a bit more durable, although they aren't nearly as elastic as the rubber type. There is a trade-off with range of motion with these.

As for Bob and Brad's exercise order, I don't really agree with it, they are focusing a lot of isolation and rotator cuff/shoulder rotation and not so much on compound movements/overall health, which can be done easily with bands...though their audience may be quite a bit older. Perhaps this is what the elderly should focus on with limited ranges of motion and maybe these are the most common injuries they see on their patients. So it could make sense for them to really focus on these exercises.