Gates, do you have a gym membership of any sort and/or do you partake in any kind of sports (or vigorous activities) besides the occasional workout?

Also, if you can, write out what a sample day (or week, ideally) would look like for you in terms of your diet.

The first thing I tell people, before getting to exercise, etc. is to make a detailed diet log of EVERYTHING they eat and drink, ideally for a week. I mean everything down to a grain of rice or a half cup of water. If possible, weigh out all the portions, measure all the sauces (how many tablespoons, etc.), as that is really the only way to accurately assess and improve upon a diet that's already somewhat healthy. You'd be surprised how little of something can be sooooo many calories.