Question about Body Recomposition
I am a 36yo male, 5'8", 135 lbs. I'm also what I guess you would call skinny-fat (not a lot but somewhat). I do strength exercises at the gym just to keep what little muscle I already have, but I don't really gain anything. Don't consume a lot of protein either. So since I'm looking to change that (lose the fat and gain muscle), I've been reading about "body recomposition."
First, it seems that you should be in a slight caloric deficit for that to happen, but the numbers online vary considerably. Some say no more than 300; some say between 200-500. Other people say you should just eat your maintenance calories (but in that case, I guess I'm not understanding how you're losing fat). So wondering about people's thoughts.
Second, I have a fairly sedentary lifestyle, but I do about 40-60 minutes per day on the treadmill. I've read some places that you need to scrap the cardio; other people say it's fine but you need to "cut back" (although I don't think I've found anything that says specifically what that means). So I'm wondering how cardio precisely works with this (as in, how many days per week, how long each day).
Also, any other dietary recommendations: I've seen about 0.8-1.0 grams of protein per pound. Is that right? And anything else to consider nutrient-wise.
Thanks for any answers.