Well what an eventful first 3 days. Stuck to the diet fully and taking them animal cuts even though there is a shit load of pills in each serving. The only thing about the diet is the last casein shake before bed which I have missed on both days due to being shattered and not being able to climb down 2 stories to get the shake as well as being full through out the day with all the meals I am consuming. I am pissing like an elephant drinking 4 litres of water or more daily.

Yesterday I trained Back first starting off with 5 sets of the front pull down on the machine gradually increasing weight to get to a decent weight on my last set reps were 15/12/10/8/6. I then went on to deadlift, always loved deadlifts. Started with 12 reps at 60kg then 10 reps at 100kg then 5.5 reps at 140kg then 1 rep at 160 kg dropset down to 60 kg to get 10 reps out. I then did bent over rows 60 kg 3 sets 8 reps. I was knackered after the deadlifts. I then did seated cables rows increasing the weight 4 sets 12/10/8/8. By now I had enough and felt doing anything further could cause injury because I was exhausted. I then went on to Abs starting with leg raises on the bench, did they hurt oh yes. 15 reps each set for 5 sets superset with rope crunches 10 reps each set.
I then did 3 sets of of situps after which I was dead. Dragged my self to the treadmill for an incline walk as on Monday for 30 minutes.

Last night was one of the worst nights of sleep I have had in a long time I couldn't stop changing sides due to the pain I was feeling in my chest and calves. Today I could barely walk due to the calves, chest and back felt in pain to so today I have opted for a rest day but stuck to the diet all day and got a few of the choirs knocked off my list.

The plan for tomorrow is to train Shoulders and calves again.

Thanks for all of your comments and advice this far I am very grateful for all of you chiming in and saying what you thought was appropriate to my situation.
I am continuing this battle with my self and I hope as others hope 2016 is my year.