Alright I'm in need of help /fit/ I've recently decided to get my shit together and stop being such a lazy cuck and signed up for a gym a couple weeks ago. Now I need advice from the professionals.

A bit of background before I get started
>5'9" manlet, 200lbs with a small beer belly
>I used to play football in highschool and was really strong until injuries caused me to stop lifting as much so I could play
>Haven't lifted since 17 now 21
>Did on and off cardio to stay somewhat in shape
>No supplements


Now, as mentioned before I injured myself. Most major things (dislocated both shoulders mainly) healed with time & PT, but my lower back is still fucked. I had stress fractured it by putting my head down and hitting the fullback during a 1 on 1 drill. Stupid as fuck I know, but even stupider was the fact that I practiced for 2 days (not much hitting but all excercise) before going to the doctor. So now I have the lower back of a 40-50 year old man with arthritis.

New diet (Any tips for counting calories would be wonderful as I get the bec and salad from my workplace cafeteria)
>Only water to drink
>Bacon eggs and small slice of cheese or a bowl of cheerios with a banana & fat free milk for breakfast
>Salad (Lettuce, chicken, onions, jalapenos, apples, some ranch) for lunch
>Home cooked meal for dinner different every night but I always try to include a bunch of meat

I've tried the workouts in the sticky but my back cannot hold up to anything that puts too much pressure on it. Front squat, back squat, deadlift, even benching kinda sucks because of the back arch. I'm pretty sure I'm doing everything correctly and trainers tell me that I'm doing them with the proper form but it still wreaks havoc on my back. Even running if I don't try and absorb the shock from each step with my legs sucks. Its been pretty depressing but I've been trying to push through. I need a plan where I can work out my muscle groups without hurting myself. 1/2