hey all new and some advice please?

hey all, just introducing myself and getting ready for lots of reading, im 50 this yr in may, gave up smoking in april last yr and put a bit of weight on around the tummy, been gyming it for 4 wks and lost 3.5k, at present im 6`1 and 85k doing cardio on treadmill,cross trainer and bike for 40 mins, weight im on machines doing 25k row x 20, 25k x 20 push ups. 25 press ups at home too, as for diet i have no idea about portion size etc but i do know to feed carbs for fuel and protein for muscle, should i be having shakes or just sticking to normal foods??? i have the means to train for longer in the day if you think i would benefit??? at the mo im doing 2 days on 1 off 2 on 2 off
on my off days im still going for cycle rides short distance, advice guys please???
ultimately i would like to add some mass and get a bit of shape, not hench though, can i add mass whilst losing the pounds or do one or other???
<message edited by softail on 0 mins. ago>

Hi and welcome
 
First off, have a read of the articles here.
 
I'd try all over body routines for the first couple of months.
 
Post up your current diet here and we'll post some comments to improve it

hi thanks for the links, my current diet consists of :
 
breakfast
weetabix or porridge 2 wholemeal toasts olive oil butter
1 hr gym
fruit and milkshake after
lunch
2/3/eggs omlette or boiled, wholemeal  1 slice
afternoon more fruit
dinner
chicken/fish/steak, beans/chickpeas/kidney beans/ baked beans jacket or boiled pots, rice or pasta
eve
cereal shreded wheat or occasional sugar puffs
 
drinking lots of water and milkshakes between meals
advice on protein shakes instad of milkshakes
 
thanks guys