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Ovo-lacto vegetarian here. Between protein shakes and beans/nuts I hit the protein target (and then some) every day. As a person who is over 50 I’m sort of obsessed about maintaining muscle mass.
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I’m a solid “4”. In glamor shots I might hit “5”.
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Could you maybe try exercise that doesn’t require stress on your joints, such as swimming? The bone spurs and plantar fasciitis wouldn’t be aggravated that way. With regards to the daily number of calories, some people recommend doing modified fasting to jump start a sluggish metabolism. Maybe skip breakfast and lunch one…
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Congratulations on giving up the cigarettes. That’s the most difficult part.
