Okay, so i've been out of the gym for about 4yrs. and i started to workout about 2 1/2 weeks ago again. My problem now is that it's taking me about 2-3 days to recover from working out like, i did chest and tries this past monday and today (wed) it's still so sore i can't lift sh*t! I work as a wildlife tech so picking up 40' ladders that way 250lbs is an everyday thing.

My diet and stats are as follows:

25
5'11''
231lbs.
bf% done by a scale is around 30%

Diet:

5am- protein shake 25g pro

8am- two eggs or protein bar 25/30g

12- 6oz maybe 8oz of boiled chicken breast with 1/2 cup brown rice ( i dont have a food scale yet!)

3pm- protein bar 32g pro

6- tilapia with whole grain past about 1/2 cup

9- protein shake 2 scoops of powder 50g with 1 banana.

-----> I know my diet needs some work but, what is the main problem here?
I want a low carb and low fat diet any help you all can give me?

Thank you in advance!