Anonymous wrote:Op. I see that I posted about decomposition, not recomposition. Sigh.

Does anyone have a good, ideally free meal planner for high protein meals? It’s not intuitive for me at all to get enough protein (or fiber) in my meals as I attempt to shift my body fat percentage

30-40% of each meal sould be protein. The rest should be carbs and healthy fat.

I would be less perfectionist about the extra fat and really focus on building muscles. This is the #1 thing that determines your quality of life for next 30 years. Plus good muscle and strong posture can def firm up some of the fat and turn them into solid shapely fat instead of flab, which you might love!

For protein, I have found that the trick is to have a bunch of things on hand that I can easily add to what I've prepared/am already eating. And I focus on trying to get at least 20g of protein for every meal and at least 5g of protein in two snacks/day.

Non-meat (high): cottage cheese, greek yogurt, lentils, protein powder
Non-meat (medium): hard-boiled eggs, nuts, seeds
Meat (high): pulled or cubed chicken chicken, turkey, frozen shrimp, canned tuna

For me (I can't tolerate much dairy), this looks like:
Breakfast: smoothie w/fruit and protein powder
Snack: hard boiled egg and piece of fruit
Lunch: chopped salad with tuna and lentils or turkey sandwich with double turkey or leftovers with added shrimp/chicken
Snack: 1/4 c nuts (or hummus or protein bar) and crudite or other veggies
Dinner: chicken breast or steak or burger, roast vegetables, potatoes/rice/carb of some sort

Even with a big focus on protein and adding it throughout the day, it's tough for me to break 100g per day. Just as a point of reference.

Op. I see that I posted about decomposition, not recomposition. Sigh.

Does anyone have a good, ideally free meal planner for high protein meals? It’s not intuitive for me at all to get enough protein (or fiber) in my meals as I attempt to shift my body fat percentage

Anonymous wrote:I found easy to lose the chub (low carb intermittent fasting). Harder and harder to gain muscle. 52

Opposite for me. 51F. But have always run that way. I overeat but I do gain muscle.

I found easy to lose the chub (low carb intermittent fasting). Harder and harder to gain muscle. 52

I did this in my mid 50s. I was slim and athletic in my youth and while my weight was still within the normal range, my body composition wasn’t great. I joined a gym, worked with a nutritionist to refine my diet, cut out cardio and started lifting. Within nine months, I’d lost 15 pounds of fat and retained muscle, so my body fat percentage went from 25-20%. My weight has been constant for a year and now I’m trying to eat more to put on muscle for bone health.

Is it actually possible to attain body decomposition at 50? Not yet in full menopause, and I do not have serious weight to lose (would like to lose 5-7 lbs). I want to lose my belly chub and gain muscle, I generally weight train using Lift with Cee videos (at home, using dumbbells).

Any advice regarding activity and diet? I’m not sure if I should try to up cardio for a year and then turn to weight training? Appreciate any guidance.