Thread: some questions, seeking thoughts/advice

hi im new here.

short story about me, back in ohhh 2006 or 2007 i started the abs diet (clean eating, not really a "diet" per se, but definitly a change from my usual cheeseburgers and beer) and i modified the work out plan to something that i felt suited me better. i did a full body work out 3 days a week, and cardio on the off days, with sunday being a full day of rest (abs diet included a "cheat day" so i usually drank copious amounts and ate a cheeseburger), although after awhile i went and did some cardio on the sunday anyways. i dropped a good 30 pounds from my 5'9" 260 pound self, and slowly started to gain muscle mass and drop my body fat index. well, i fell off the boat, and got fat again, but now i am at 250 pounds.
now i returned to the ab diet that served me well in the past, and am trying the same lifting pattern i was using before, compound excercises, full body, abs all that. i usually start with crunches, then calf lift things (dont know what they are called) then move to bench press flat, then squats, then incline, then leg curl, then iso chest, then leg extensions, then upper pull downs on the cable or the row machine. then the upper pull ups, some shrugs, then hit the obliques, then some light cardio for 15 minutes at the end of the full body workout.
my question to you guys is does this seem like an ok routine? i am at this point trying to both, build muscle, and burn fat. i read that muscles eat calories when they arent doing anything, so the more muscles i have the more calories i will burn at a steady state. i am also trying to lower my BMI to an acceptable level and hopefully bring my fat index low enough to see my pecs, back and shoulders and arms. another question i have is i did this lifting routine on thursday, and my shoulders arms and pecs are still a little sore, would it be detrimental to work these muscle groups again? in the past i have lifted with a little soreness, but the session on thursday, being my first day lifting in quite some time has left me still sore today. with some stretching i wont be as sore, but is it wise to go ahead and work these muscle groups?
and some thoughts or advice regarding my routine is greatly appreciated

thanks guys, sorry for the fkin ESSAY

If it ain't broke don't fix it. It worked for you in the past so use it. Get to your goals then modify your routine as you see fit. As for the soreness, it should be gone in no more then two weeks(give or take). This happens to almost everyone who has taken an extended break from the weights. So yes, continue to train.