82,5 - feeling my muscles grow (DOMS)

As an old sports man I like to feel that my workout has had some effect and doms gives the feeling:-)
I am not sure when I should do the next workout. Muscle grows during rest and recovery time for a 54 y is much longer than 24 y.

I've planned a gym workout and a golf round for today, but there might be some schedule problems. Yesterday I started my diet experiment. I know that I lost weight due to sweating like a pig in bjj training. I think I got enough protein to grow muscle (145 g). I  ate too much hard fat in yesterdays diet.