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@rania Not an expert with the weight training, but for the diet - you should be getting a good source of protein in every meal (and snack!) not just once a day! There’s an exact ratio to your weight someone else commented, but in order to get like 100g-ish of protein in a day, you need to be...

@thetravman I have similar stats and goals. I have been pretty successfully recomping without actual tracking, but I have a general idea of calories and I would probably have to measure/track more carefully if I wanted the process to go quicker. But personally I’d rather go slower and have a...