SeventhDayWonder

I am new to veganism and am trying to get back into shape after a two year layoff. I had surgeries two years in a row and I let myself get very sedentary. I'd like to lose 30 pounds and gain some muscle - not huge mass gains, but I want to be toned like I was before I got sick. I used to be 16% bodyfat and now I'm at least double that (FYI I'm a 49 yo female). I've got a couple of issues:1) my joints are tight and my core weak. I have a 2mm herniated disc at L-4 that tends to flare because of things like weak/tight hip flexors, weak hamstrings, weak external rotaters, tight calves, etc. I need to work on my flexibility and my core for sure, not just the "show" muscles. 2) I had moderate carpal tunnel in my right wrist that healed thanks to a lot of PT and babying on my part. Like an idiot, when I tried to go back to the gym I ruined my wrist in a matter of days. Now it hurts again and I think I have to stick to unilateral upper body exercises for now. My plan is to alternate unilateral upper body exercise days with lower body/core exercise days, plus. flexibility (daily) as much as I can fit. When my wrist calms down I want to add wrist/forearm strengthening to my upper body days. I'm thinking of a three day split (MWF), upper-lower-upper, lower-upper-lower, upper-lower-upper, repeat. For cardio I plan to do intervals, the best I can on a stationary bike. I'm hoping to do 20 minutes, or at least work up to that. What do you think? Re: Diet I'm kind of stumped. I should be eating around 1400-1500 calories, but I can't find examples of plans that tailor to calorie counts that low. It seems like it's going to be a challenge tracking macros, going vegan. I'm currently using protein powder 3X a day, but what else can I do to up my protein that won't push my calorie count too high? The powder adds up to 75gs of pro and I know I should be consuming more but 1)I don't eat processed food like tofu dogs 2) I'm gluten-free so I can't have seitan, and 3) I'm wary of soy. I'd be OK with unprocessed soy in moderation but I'm uneasy with using soy a lot on a daily basis. And I don't like soymilk. I never liked real milk! I'm hoping I still have options for losing bodyfat and regaining my muscle............. EDIT: I don't seem to do well on low-carb diets. The lowest carb percentage I can go and still have physical energy and brainpower is 45%.