About exercise, light cardio (walk) is a great idea, keep doing it, but when it comes to heavy squats and lunges in your case I would do that with smaller weights or with no weights at all, but with a concentration on
glutes, that meaning it will be the best to do the isolation
exercise for the
glutes, so you don't gain any more kvadriceps. Also, if you already have a big kvadriceps, it will be good to start doing ex for hamstrings, prior to lunges and squats.