Sounds about right. What you're describing is basically like recomposition... working slowly to reformat your body over time, which is okay... but you seem to have a pretty good muscular base so I think you'd be surprised what you can accomplish in even just a couple of months with a more...
First of all, you look fine. What the problem is?
Second of all, a healthy diet with a caloric deficit will help to reduce your fat content but don't hold your breath on losing titty fat - the fat will disappear wherever your body decides to remove it first. You will have to continue to diet...
I think that it will be terribly awkward to try and squat any lower when your stance is so wide... unless you have super flexible hips.
In other words, you might find that keeping your feet a little closer together when you squat may immediately enable you to squat lower.
If you can do muay thai, you can lift some light weight.
Although I'm no physical therapist, it's not a coincidence that most therapies involve stressing the injury ever so lightly in order to rehabilitate it.
Do some cardio, lift some weight, eat less than your maintenance calories every day... it doesn't have to be complicated, you just need to be consistent about it.
OP there's no substitute for discipline. Run, lift, eat well, do whatever you do consistently even after it stops being easy and you'll find the progress you're looking for. All the advice in the world won't help you to break a sweat. Get out there and do it.
Curious as to what your background is with all of these statements regarding the uselessness of a good diet.
Having to train more to compensate for a bad diet in order to achieve a desired body composition does not seem like very good management when the same effect could be achieved with...
^ A 180lb man would burn closer to 3000 calories running a marathon; meaning that he'd have to run just over the equivalent of 6 marathons in a 3 day period, or 156 miles*ish. But it's still an incredible claim for sure.
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