Reply to How long does the body recomposition stage last?

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[quote=Anonymous][quote]experts suggest that most healthy individuals can gain [b]1 to 2 pounds of lean muscle mass per month[/b]. However, this rate varies based on age, sex, physical condition, genetics, diet quality, and of course, training program. [/quote] Newbie gains are real, after that the pounds of muscle come more slowly.

https://www.verywellfit.com/how-much-muscle-in-a-month-3498519

In mid-life I found lowering all carbs significantly and incorporating intermittent fasting really helpful for losing weight. I ate 2 full meals and nothing in between except unflavored water, black coffee and plain tea.

Exercise is great for health but not necessarily for weight loss. That is more down to what, how much and how often you eat. https://time.com/6138809/should-you-exercise-to-lose-weight/

For some people intense exercise can raise cortisol. Maybe experiment, OP? https://www.shape.com/fitness/tips/high-cortisol-levels-exercise-stress

Monitor stress and sleep quality. A friend's husband was a cross fitter and struggled with weight loss, after a CPAP he dropped 50 lbs with nothing else changing. High cortisol from stress or poor sleep &gt; higher insulin &gt; weight gain/retention.

Check meds to see if they impact glucose or insulin and if so, ask doc about alternatives. Common ones that do include bp, bcp, mood or anxiety meds, allergy meds including Flonase, statins and steroids.

Maybe try a month without cross fit but with 10k steps per day, yoga and weight or resistance training.

It is easy to overestimate portions, get a scale. I ended up getting smaller dinnerware and bowls. Many calculators overestimate calories burned from exercise. I wouldn't &quot;eat that back.&quot; What was really helpful for me was eating the amount of food for my goal weight along with intermittent fasting and focusing on whole foods, protein and veg. I stopped drinking calories.

Good luck![/quote]

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