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@rania Protein should be in all your meals. You need between 1.2 to 2.0 g of protein per kg of bodyweight. At your fitness level, I'd aim for the higher end. A normal serving of meat or fish or a protein shake wouldn't go past 25 g protein.

@rania 10 reps isn't a low rep scheme by any standard. Do 8 if you have to but stop switching the weight up for the exercises. Use the heaviest you're capable of. And stick with the same number of reps for at least 2 weeks. Then try progressing by doing more reps instead of adding weight. Once...

@christi79 Couch Eugene always said that in his experience woman seem to recover twice as quickly as men, likely due to estrogen levels.

@tessal Yeah it was dope!

@tessal You can also do BMX bikes if you want a fitness challenge. I have a BMX and don't do any tricks. My best mileage was about 24 miles. I do intend to learn tricks sometime.

@_marc97 We're socialized to see gaining weight as a personal failure which makes no sense. But that's how it is for a lot of women. Patriarchy, I guess.

@_marc97 Well you can't expect to recomp if there's not anything to build. In fact, since you're eating under maintenance that can actually lower your metabolism semi-permanently (the research isn't clear on how long that effect lasts). Here's a funny video that might resonate: Also, if...

@_marc97 Are you lifting heavy and doing progressive overload? If not, that could be your problem. Also if 1500 is where you're at when you're sedentary then you're maintenance would be higher since you're working out.

@ibelive30 For people with a high body fat percentage but relatively low weight, recomposition is recommended with a slight calorie deficit of 100-250 calories per day. This will optimize your rate of fat loss as you start building muscle. Not a requirement, but it helps you see more visible...