u/Intrepid_Ad8135

hello! i'm 49 yo female, skinny fat with a super high body fat percentage and low muscle mass, just started working out a few months ago and i'm trying to understand what kind of adjustments i should be making to my workout routine to support my goals of increasing muscle mass and reducing body fat. i am currently doing orange theory 3-5 times a week and i walk a lot (average 10K steps per day). other than that my lifestyle is pretty sedentary. i have increased my protein intake to 80-100g/day and have reduced the amount of fat i'm eating in my diet. here are my two recent dexascan results 5 weeks apart. what should i be doing differently? should i be increasing cardio? increasing strength training? thank you in advance. i will post my dexascan results in a comment.

So I just started doing HIIT in the last few months. I can feel that I’m getting stronger and my endurance is getting better. But I do notice that after some workouts, I crash and need a nap a few hours later which impacts work or I am really really sleepy at night earlier than my bedtime, which can make it hard to fulfill some family obligations. Does anyone else have this experience? Is this normal? What can I do about it? I am eating relatively healthy and I don’t count calories, but I’m definitely sure I’m not under feeding.