Sally,

I use FatSecret's app "Calorie Counter" as it gives a good breakdown of your macro nutrients and has a huge database and easy tools etc.

I would recommend taking a BCA (Branched Chain Amino Acid) supplement that you can find at Amazon.com actually (use the OCF Amazon Link as we get a 5% kickback!) as what you are really wanting is Leucine (a BCA) to trigger the synthesis process.

I use oatmeal as a complex carb that I add to my shakes. A typical shake to me will include juiced fruits and vegies, protein powder, oil or nuts, water and oatmeal. I measure and track everything

Oh, David, recovery is also important more now than when you were younger so make sure you are getting plenty of rest. As we age we tend to sleep less and less.