Highly Motivated. Need Advice..Am I on the right path?

[nodbek]

I've been a member of this forum for years but never utilized the wealth of information or motivation one can get from this site. Until couple weeks ago when my toddler son asked me if I was carrying a baby in my BELLY!!!!

Needless to say that has ignited some fire inside me to get in shape. After getting some advice on my first post I did some research and have to following numbers figured out. I have list them along with my information.

Age: 37
Height: 6'4"
Weight: 190lbs (was 187, gained lbs in last three weeks)
BF: 18%
Goal: adjusted to somthg realistic for first goal - 200lbs with <15% BF
Timeline: 12 weeks (2 weeks into it)

Current calorie intake: 4000 cals a day
protiens: ~200gms
fats: ~80gms
carbs: ~500gms

Exercise - started 4 weeks ago after a long long time. I work out MWF and do some cardio T/Thu. rest sat/sun

My trainer pushes me hard and I train heavy weights (for me) and a little beyond as he assists a bit. I have a couple questions that I can use advice and support from this community:

Am I on the right path?
As painful as it is during work out, I have no soreness afterwards that I can be proud of...yeah I feel some muscle stiffness but no sweet pain of my muscles being torn and recovering...am I doing something wrong or is it normal?

Thanks for your help and support. Below is my typical diet if anyone would like to throw stones at it...



__________________________________
8AM mammoth 2500 4 scoops shake 960 cals

10:30 chicken sandwich + fruit juice 400 cals

lunch chicken/fish + rice + vegetables ~700 cals

pre work out snack peanuts 300 cals

post work out shake mammoth 4 scoops 960cals

dinner 6 tortillas and 1 cup vegetable preparation 600 calls

and 4 litres of water

[2nd_chance]

I'll have to think about the totality of your post when I'm not tired, but you have way too many carbs IMO. And 2000 cals through shakes is too much. Eat real food. How many cals are you eating now?

[nodbek]

currently consuming 4K cals a day

[cadaha]

Try and balance your macros (protein, carbs and fats) into a 40/40/20 split. This should up your protein intake to around 300+ grams a day and would also reduce your carbs to around the same levels.

As said before, try and get as much of these from real foods.

[hardNheavy2011]

Just my opinion here, but if your stomach looks like you are carrying around a baby, 4000 calories is probably not the ideal amount to be taking in. Where and how did you come up with that figure?

[silverlightning]

only way to know is after the 12 weeks. otherwise yes, resistance training and cardio is the right path to take. break down your workouts and your diett for a better understanding of your routine.

[Old_swole]

Just my opinion here, but if your stomach looks like you are carrying around a baby, 4000 calories is probably not the ideal amount to be taking in. Where and how did you come up with that figure?

Highly motivated to eat! 4000 cals a day and trying to lose weight?

[oldspartan]

Ok I'm confused.
You're 6'4" @ 190 lbs. I don't 'see' alot of room for the tummy comment at all. Not obese at all.

Your diet implies that you've told your trainer that you want to put on weight. Hence the 2 900+ cal protein shakes.

Are you trying to lose or gain weight?

[stereosteveo]

"..dinner 6 tortillas and 1 cup vegetable preparation 600 calls"

Is that 6 White Flour Tortillas?

[induced_drag]

Why am I getting 3520 cals?....

Agree 4000 is too much. By lbm I am guessing your aprox maintance is 2700-2900 depending on activity.

You trying to gain weight?