Definitely Squat and Deadlift.
If you need a workout plan, try strong lifts 5×5 routine.
Squat 5×5, Overhead Press 5×5, Deadlift 1×5
Squat 5×5, Bench Press 5×5, Bent Over Row 5×5
Do these workouts every other day. 3 times a week.
Alternate between workout A and B. Also, alternate flat bench with a 15-30 degree incline bench.
Finish every workout with a burnout-bodyweight session:
15-20 minutes of pull ups, push ups, planks and/or goblet squats. Work on your weak areas. Add weight and/or difficulty if you can do more than ten reps.
Eat 3 to 5 fist size portions of meat, a LARGE amount of veggies, and one serving of fruit per day. No other candy/sugar.
Watch the condiments you use. Ketchup and BBQ usually have lots of sugar and carbs. Real Mayo and hot sauce is okay. Aim for high protein/fat and low carb. The only source of your carbs should be the veggies, fruits, and nuts.
Drink lots of water and get 8 hrs of sleep.
Get your lean body mass in protein / day.
Try to not get stressed. Try meditation if you struggle with stress.
To increase the progress, try a daily intermittent fast (IF):
Skip breakfast, and have no calories until lunch. During the morning, just have water, coffee, and/or tea to hold you over. Make sure you still get your total calories to equal your lean muscle mass / day x 10. (Ex: 180 lbs x 10 = 1800 calories). Feel it out though. Some people have a higher resting metabolism than others. You should be getting slimmer gradually over a couple of months.
The muscle building exercises will put your calorie totals at a deficit 6 days a week.
Have a re-feed day once a week. Get some starchy carbs (like a sweet potato with cinnamon), and go a couple hundred calories over your bodies maintenance level. This lets your body know it is going to get fed, so it doesn’t have to go into preserve/survival mode. ie, no fat loss mode.
Once you get down to your desired fat percent, stay at level for a month or two. If you immediately go back to eating the way you did, the fat may come back quickly. After a couple of months your body will be happy where it is at, and it won’t be hard to maintain. Body Homeostasis achieved.
Pictures: Sweet Potato;