Next move after stronglifts?

[1OldSoul]

Next move after stronglifts?

Hi there,

Im currently trying to do a body recomp.
My lifts currently are:

185lb squat 5x5
95lb OHP 5x5
160lb Bent over row 5x5
195lb Deadlift 1x5
135lb bench 5x5

I weigh 205lb at 5’8 and im probably 40% BF.

I also had a blood test done and my test levels were about slightly less than average

I think SL (stronglifts) will soon switch me to 3x5 and then onto 3x3 and so on. Im having difficulties moving past these lifts even with proper sleep. Ive been hitting my macros. But im only eating around 2000cal.
150g protons
200g carbs
50+- fats.

I have a pretty active job and im always walking around and quite often moving heavy things around. I Probably walk over 25km a week on average. I feel like im not eating enough. Im losing weight pretty constantly. But i want to be able to build muscle while losing fat.

Am i on the right track here?
Im lifting 3x a week currently and plan on moving to an intermediate program like Fierce 5 intermediate 4x /wk once i milk stronglifts for linear progression. I think all the walking around and eating healthy will help cut.

Should I increase my calories?
Any advice?

Appreciate it.

[EliKoehn]

If you're really at about 40% bodyfat, in no way should you increase your calories! Give your totals a break in preference and focus on losing weight. Aim for a calorie level you anticipate losing weight at (probably 2,700 calories a day or so), and hold that constant on a weekly average basis for a few weeks, then take your change in weight and compute against a pound of fat being worth 3,500 calories, to determine your level. Ignore trying to factor in calorie burn from workouts, etc. Until you get down to about 25% at the most, I'd disregard strength training performance personally, and that's coming from a guy who tends to emphasize it.

[xsquid99]

How much weight have you lost since you started and what is your current rate of weight loss per week?

At 40% bodyfat, fat loss should be your priority, for your own health.

[snailsrus]

Are your lifts not going up at all?

I wouldn’t add more calories but I would adjust your macros a bit to include more fat. Like 60-70 grams. Below 50 is to low

[1OldSoul]

How much weight have you lost since you started and what is your current rate of weight loss per week?

At 40% bodyfat, fat loss should be your priority, for your own health.

I would say 30lb.
Currently losing around 1-2lb a week.

[1OldSoul]

Are your lifts not going up at all?

I wouldn’t add more calories but I would adjust your macros a bit to include more fat. Like 60-70 grams. Below 50 is to low

About to go to the gym soon. Will update how today goes.

[xsquid99]

I would say 30lb.
Currently losing around 1-2lb a week.

That's a healthy and sustainable rate of loss, I would not change your diet at all. You have a lot of weight to lose and you should continue making that your priority.

Just keep lifting, if you want to change your program its up to you, but strength training will be key to helping you maintain muscle while cutting.