I am a 50-something female crew rower and sculler but even so, I gain fat very easily. Thanks to being a fat kid, then years of crash and yo-yo dieting and stupid marathon running overtraining and high carb loading. STUPID behavior in the past yet we all thought it was so healthy. In 2016 I lost 45 pounds through a very low calorie diet (protein shakes) with a local bariatric doctor and reached a healthy weight, but now i need to keep it off and maybe lose a few more just to enhance the rowing, and yes i have taken up running again but no longer than 5k for me now. Body scan shows i did not lose any muscle on the diet, i actually gained in my legs (thanks to lots of jump squats). But, i would also like to put on some upper body muscle.