I have been out of the gym for two years! Since my rotator cuff arthroscopic repair surgery in sept of 2009. I also had a baby( number 3) in November of 2009, which has made it more difficult to get in the gym. Since then I packed on the fat. Here are my stats:
Age: 35
200lbs
Height: 5'5
BF : prob mid 20% all in the gut
My diet right now consist to low carb hight protein, although this diet makes me very lethargic.

I'm having a tough time lifting like how I use to. Such as joints hurt and a lot less strength.

Can someone please steer me in the right direction on a good lifting and cardio program for me.

Prior to my surgery I benched 315lbs 3 times
Squat 450lbs 8 times
Shoulder presses 185lbs 6 times

Now I can barely bench 135 10 times

Can someone also suggest a proper diet for a fat body like myself.

Thanks