Thanks Talo I took your advice so far today and added in some oatmeal for breakfast and another protein shake.

Today was with the trainer, we worked on my arms and back. I really wasn't interested in the weights I just wanted to keep good form since it has been awhile.

He plan consists of high reps 30,25,20. I never worked out like this before usually I stuck to 3x8 or 5x5. Also, I did cardio in between back and arms, and after arms. This is also new. He suggested that I get fish oil and take it three times a day. What is this for? Do I need it? I will try it but I am curious.

All in all it was a good day so far I have kept to the diet and really like it. I am never hungry and eating way less calories then I used to. As always I am open to suggestions or opinions I want to use this website as a crutch to help keep motivated. Most friends of mine do not lift and don't know anything about it so asking them questions is like talking to a brick. NO Answer at all just a dumb look and shoulder shrug.