100 Day Body Recomp Challenge: Muscle Growth, Fat Loss, and Confidence After 40
Follow along as I spend the next 100 days building muscle and losing fat. My diet plans, recipes, and workouts will all be included, as well as my body fat scan & measurements! (Click this 100 Day recomp tag to follow along)
I have learned more about improving my fitness, health, and physique in the last 6 years of actually doing it, than I learned in the first 46 years years “trying” to lose weight. I was addicted to gathering information about weight loss, and very slow to take action. I was so good at doing the research, watching other people succeed, and evaluating new plans, but once it came to implementation, I let myself give up on the plan, in favor of a new one, before I saw any progress. Acquiring info to find just the “right plan for me” gave me the feeling of being productive towards my goals, even though information alone never got me there. It was honestly, just my way of delaying and procrastinating doing the hard work.
My brain loves to use procrastinating to let myself eat a cookie today, and start my diet tomorrow… because, as my self talk famously tells me, “one more day won’t matter if I’m trying to achieve long term results.
But even though I’ve been able to get the leanest physique possible on my 5’0 frame, 5 times now in the last 6 years, I’m ready to step up my results and build more muscle, without gaining fat, and losing what I’ve gained since December!
Defining the muscle growth, fat loss goal
Muscle building was never a priority for me before I turned 46. Luckily, as I got smarter, understood more about healthy aging, muscle preservation, bone loss, etc. it also became trendier to see STRONG girls online, rather than just SKINNY. I finally felt like the body shape that was in vogue, is also the one that is going to help me get older without becoming fragile! I’m so glad the “skinny look” is out, and the STRONG woman is ‘in!’
Since 46, I’ve tested my body fat & muscle at least once a year. In that first 6 months of strength training, I was able to lose weight AND put on 4 lbs of muscle. However, since then, I’ve only added another 4 lbs of muscle (over the next 5 years). 8 total pounds of muscle since starting this journey. So, the goal for the next 100 days is to break through that plateau. and see if I can gain 2-3 lbs more of muscle over the next 100 days. And I want to do that while losing fat. My ideal weight (at 5’0) is 110 lbs. Currently, I keep pushing the scale above 120, and it’s not comfortable.
The goal: Lose fat while gaining muscle, as measured by a Dexa scan.
The Plan!
- The mindset
- The food
- The workouts
1. The Mindset
I just read through my most recent bikini show reflection write up, and it’s unbelievable the things I “learned” during my last bikini prep ( just 4 months ago) that I’ve stopped doing!
I stopped doing so many things that got me to show day, Most importantly,
- Stopped deciding every crumb mattered, and instead said, “one more tortilla doesn’t matter”
- I stopped resisting every single craving, and promptly give in every time I even THINK about a certain food.
These next 14 weeks, I want to practice SUSTAINABLE habits that won’t reverse all my hard work of weight loss. a 20% weight gain is beyond just returning to a normal healthy- post fitness show weight. 20% is excessive.
I also find myself blaming events, parties, vacations, etc. for “not staying on my plan”, but the truth is, 99% of my extra calories are all eaten when I’m home alone with no social eating to be seen. If I truly only overate in social situations, I would probably be just fine!
I also have known in the past that limiting carbs helps the food noise quiet down. But yet, I seem to love to push the limits of this. I eat more and more carbs every day. I tell myself: As long as I can keep my calories in check, I can eat as many carbs as I want! WHICH IS TRUE. I will die on that hill. BUT, little by little, carb by carb, I gain one pound after another and then I find myself elbow deep in a box of cereal.
More than anything, I need to remember WHY I even care about exercising discipline over my eating. Because at the end of the day, when I tell myself it doesn’t matter, my goals go out the window. I tell myself, I LIKE to eat, so why not just enjoy life. Eat, drink, and be happy! But if I’m honest, I’m the MOST happy, when I practice discipline.
A recent book I bought (*The Way to Will-Power) outlines beautifully how “will-power” is whatever you desire in a given moment. (I’m going to do a full review on this book soon!) Your will to eat the box of cereal wins sometimes. And your will to lose weight wins sometimes. Which one are we going to let win? Can we desire our future goals MORE than our instant cravings?! That’s the question!
So, I’m really trying to get to the bottom of the question: Why would I rather be at my goal weight than eat a box of cereal? THIS NEEDS SOME ANSWERS! And just because I’ve answered it 500 times already in my past, makes no difference. Seasons in life change, and my “why” is always evolving. So, you can’t say to me: But Amy! I thought your “why” was because you wanted to “Live your best life, Have no regrets, get on with new goals and stop re-setting the same goal over and over”. Haha. Yes. those I’ve all said in the past. But for some reason, it’s not working for me now. For some reason I justify the box of cereal with: I don’t really care about those things. I just want a snack!
So, for today: Why I want to reach my goal weight MORE than I want to eat a box of cereal in a short window of time, or eat 4 tortillas just because they are “low calorie”.
and perhaps the problem all along has been that because my “why” has been aesthetics based, it makes it hard to not eat a full box of cereal when I can justify it with “I really don’t need to lose weight.”
But the Why could be more about:
- I don’t want to let food (an inanimate, object) run my life! (post about that here!)
- I don’t want to think about food
- I don’t want to use food to distract myself from living full out!
- I don’t want to feel sick from overeating.
- I don’t want to have my workouts compromised because I ate too much food.
- Because I only live once, and I want to make the most of my life and reach all my goals.
- Because I feel proud of myself when I exercise a little discipline and boundaries.
- Because I don’t want brittle bones as I age- I want to age with strength.
The next 100 days I’m going to journal on this blog more about my mindset than about the food. I know what to eat, and how to workout, so why is it so easy to talk ourselves out of it? I’m getting to the bottom of it, to plan strategies that will last BEYOND the 100 days. The mindset around discipline and will-power.
2. The Food
If you’ve been following my journey for any length of time, you will know that the foundation of my diet rarely changes. I can get super lean following these meals, and never get bored:
- Breakfast: Egg whites and a carb (either oatmeal, fruit, tortilla or toast
- Lunch Green salad with chicken for lunch
- Snack A protein shake, bar, or protein ice cream
- Dinner A protein, carb, and veggies (i.e., chicken with rice and veggies or Ground turkey, sweet potato and veggies)
Within that framework, I can create hundreds of different meals. My 1200 calorie book, and my 1500 calorie book has at least 240 different ways to make those meals. It works for me, it’s food I like, and it’s food that I feel the best eating.
The hard part of the food will be to not snack between meals. I’m GREAT at eating the right meals, it’s the snacking that gets me in trouble.
So, over the next 100 days, I’ll be sharing my meals, recipes, and macros that help me get to my goal.
3. The Workout
I need fitness goals to have a purpose to my workouts. I always have a race on my calendar, because I love to run. I also LIKE to have a bikini show on my calendar, because I like to lift weights. I’ll be preparing for both this year. Many people argue these are competing goals, but I’ve said this before, If I never plan to be a pro in either sport, there’s no reason to be exclusive. I am not looking to be the most elite bikini competitor, and I’m not looking to win any marathon’s. But training for both does prepare me for aging my best in peak fitness.
So, my plan is
- Monday: Leg day plus run
- Tuesday: Upper body day plus run
- Wednesday: leg day plus run
- Thursday Upper body day plus run
- Friday: Leg day Plus run
- Saturday: long run
- Sunday: active rest day.
I’ll share my workouts along the way!
Are you in? Do you want to do this challenge with me? If you want to send me an email each week for your check-ins, and progress, I promise to respond. I’d love to have you along the next 100 days!
And finally, any time you come back to my blog, check for updates in the top navigation under : 100 Day Recomp!
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Me please!! Looking for accountability as I have more than a few pounds to lose. Thanks for all your info you post!
Michelle
Hey Michelle!
Feel free to send me your stats and goals once a week! I’ll respond for sure, and don’t hesitate to ask me any questions along the way.
Hi Amy. I would love to join you in the challenge. thanks again for all you share. Kim
Hey Kim!
Let’s do this!!
If you want to fill this out and send it to me, I’d love for you to check in with me each week!
https://healthbeet.org/wp-content/uploads/2025/05/100-day-recomp-tracker-and-measurements.pdf
Where will everything be posted? This is perfect timing
Hi Stacey!!
I added a tab at the top of my blog, and also will tag every post to be posted here
https://healthbeet.org/100-day-recomp/
(and I’ll send emails!)
So, sign up for emails here https://healthbeet.org/email-subscribe-2/
In the meantime, If you want to fill out this and send it to me, I’d love for you to check in with me if you’re doing it too!
https://healthbeet.org/wp-content/uploads/2025/05/100-day-recomp-tracker-and-measurements.pdf
Amy, thank you! This couldn’t have come at a better time.
I truly need accountability, and I completely relate to what you’ve shared—especially how easily those extra calories sneak in. I lost 13 kilos three years ago, but over time, I became complacent and lost sight of my ‘why,’ regaining most of it.
Now, at 57, I’m ready to get back on track. Running has always been a part of my life, and while I’ve dabbled in weight training over the years, I’ve never truly committed. I start, then stop.
I need a challenge I love how you say you “reinvent” yourself that is exactly how I feel.
Also going through menopause I realise the importance of good diet and exercise and strength training
I regularly run races throughout the year, but now, I’m setting my sights on my first bikini competition. It’s incredibly motivating, even though I feel a little shy. I know it will push me to stay focused and disciplined.
I want to refine my weight training technique and truly commit to the process. I love your 1200 and 1500-calorie plans, along with the flexibility in swaps and snack ideas. Increasing my protein intake is a priority, and my ultimate goal is to achieve that strong, lean, cut physique.
I’m all in! Let’s do this.
WOOHOO!!!
I’m so excited to follow your journey Nicole!And even though you’ll have an official coach, I’d love for you to check in with me for extra accountability!
Do you have a suggestion for a body recomp training app or an app that will keep track of our weights that we use so we can progressive overload?
YES! For tracking workouts, I like the Strong App. Linked here https://www.strong.app/
I’d like to lose fat, gain muscle, build endurance and eat smarter with you on your 100 day body recomp. I am still working around a tendon injury in my right arm but I really need to make some health and lifestyle changes. The accountability/affirmation and diet/exercise ideas within your 100 day challenge sound like a good place to begin! Thank you for sharing!
Of course!! Glad to have you along.
So, send me some of your stats from this list each week. You don’t have to share it all, just whatever you’re comfortable with or whatever your biggest priorities are.
I’m excited to do this with you!
Ooh I like this idea! I will send my measurements tomorrow…I have already ate breakfast and better to weigh yourself right upon waking! I also find dieting in the summer to be so much easier because many good fruits and vegetables are in season. I’m also not as hungry when it’s hot outside.
Which day should we have our “check-in”? And what day does the 14 week challenge start? I usually check-in on weekends because the weekday mornings are so rushed!
YAY Katie!
I started last Friday, but you can start today! and check in with me every Friday. And I agree- I would never weigh myself after breakfast. Hahaha!!
Summers are the best. Fresh food and getting outside more!
So, send me some of your stats from this list each week. You don’t have to share it all, just whatever you’re comfortable with or whatever your biggest priorities are.
I’m excited to do this with you!
I am in for accountability. I have regained some weight I spent so hard to lose due to stress (moving and changing position in my job).
I sent you an Email Becky!
Amy,
I am in as well. When are you starting the 100 day, or did you already? I did the 30 day 1,200 challenge and it was a challenge since I traveled a lot. I still was able to loose 7 pounds in 30 days and I saw the fat slowly decreasing from my waist. I just started it agin this past Monday so I am excited to do the 100 day.
Thank you!
I’d love accountability!!! Loves this post! I’m 50 and have been working on improving my health for a few years.
Hi Stacey!!
After I wrote that article, here’s what I was thinking!
Check in with me every Friday. You can send any stats that you’re comfortable with and tell me how it’s going.
And if you want- send check in pics!!
I’m excited to do this with you!
Hi Amy, this came with the perfect time.
My goal is to lose the jiggle and gain lean muscle. I am 117 pounds 5 foot two and 57 years old.
on my scale my body fat says 23%.
Thank you for your help, you are always so supportive of everybody’s individual needs.
Awesome Denise!! We can do this!! I’ll share lots of ideas over the next few weeks, and I’d love for you to check-in with how you’re doing!!
Amy I’m in ! I l love your insights and your transparency. Being a petite woman myself I struggle with having to say at such a low calorie level and maintain my weight and improve my comp. I get to my goal and somehow the results vanish even when I’m tracking ,or think I’m tracking properly LOL when in reality there are bites, licks tastes and micro-snacking happening . I’m going to follow along by sending you my weight measurements and workouts . Let’s do this!
Oh man!! It’s a curse, is it not? I try to convince myself- “it’s a good thing I have to be so careful with my food, otherwise, I’d be constantly overeating and feeling like crap!”
But, let’s do this!! Send me your stats!
Where do you provide her with your stats?
I’ll email you Lauren~!
Amy,
Yes, l am in with you. I am in my late 50’s and have been working on my health and fitness consistently for the past two years. I have gained muscle but can’t loss the fat. I have not used a Dexa scan but have used something similar. I have HRT going and still no fat loss. I am at a loss, so yes, I am in for the next 100 days.
Awesome Pamela!
What’s your starting weight? Do you know how much fat you want to lose?
(feel free to privately send me this of course. You don’t have to put your weight in the comment section of my post. LOL
This has come at the perfect time! I’m preparing for a week long trip to Lake Powell in Sept. I want to look my best & feel confident in a bikini the entire trip. May 1st is the day I dial in my focus & get to work on body recomp.
Excited for the next few months & what I can accomplish.
Thank you!
YEAH!! Thanks for sharing Tonya. If you’re comfortable with it, send me your starting measurements and check in with me every week!
Hi Amy I have been doing your 1200 calories plan for 3montgs now and doing a body decomposition myself! 12.2lbs down and working out 6 days a week…THANK YOU! I’d love to join you on this challenge… Gina
YAY!! If you’re comfortable with it, send me your starting measurements and your goal!
And congrats on your success so far Gina!!
I would love some accountability.
YAY KAYLA!!
Send me your starting measurements and your goal for the end!
Yes, I’m doing this with you. I’m in my early 50s and I desire discipline and a strong, healthy body!
YEAH!! Let’s do this together!!
Yes! I’m totally in! What do I need to send you each week? Let’s do this!
Let’s do it~!
Have you ever had a Dexa scan in the Salt Lake Dexa place?
Also, what is your plan? If you want to send me your goals, I can come up with a weekly check-in idea.
I love this and want to join along. I’m looking for a place to have a Dexa scan here in FL. Need to lose 20 menopause pounds.😌..help!!!
Let’s do this Marianne! Sent you an email!