isn't 4000 cal a bit much?  If that's your diet, how much cal did you eat before?
around 2700 - 3200 is more then enough for a male, and even then i'm on the high site if you wanna diet. 2400-2700cal is sufficiant, if your on the right weight, around 2800 is good. (female about 2100-2500, with dieting 1800-2100cal), otherwise you grow more fat then grow muscle....


You're putting a good effort down with taking exersising this serious. Always a good thing! But i'll advise you to do more swimming and running and a little less weights. You are pretty young, it better to get more stamina and a better BMI,  and use the weighttraining just for support. You'll feel much better!