Hello all, first I’d like to say thanks to everyone on here. I’ve been reading through the post for a while now and the information is very helpful. Secondly thanks for taking the time to read this post. I apologize for such a long winded post.
A little background on me:
I’m 36 years old. I started my fitness journey last fall and have come a long way since. I went from approx 375lbs a year ago to 277lbs today. Last November I decided to start strength training in the hopes of doing a few Strongman shows which has always been something I wanted to do. I had no levels of strength at the time and 135lb bench for 8 reps was very difficult. Today my accomplished lifts are:
Squat: 320lbs x 3
Bench: 225lbs x 3
OHP (strict): 170lbs x1
Deadlift: 405lbs x 3
During the entire time i have been strength training I have been in a caloric deficit. Currently I am eating 2100 calories a day. My macros are:
The formula I used to calculate my BMR was 9.99 x weight (kg) + 6.25 x height (cm) – 4.99 x age (years) + 5. I then multiplied that by a factor of 1.2 to get my daily caloric needs. If my math is correct this puts me at 2668.26 total calories. I have then reduced this by 500 calories a day getting to me to 2100 calories a day.
My program is is currently 531 where I bench on monday, squat tuesday, OHP on thursday and deadlift friday. Also either saturday or sunday depending on when I am free I do a few hours of strongman training. (Log press, stones, circus dumbell, etc.). I also do cardio every day. 20 minutes on a treadmill with the largest incline.
Lately I have been failing at my lifts. Some of these lifts I have hit before. One example is a my bench from this monday. I was supposed to hit 215lbs x 5 but was only able to press it twice. On 5/15 I did the same weight for 5 reps. I have had this with other weights and other lifts except squats. Squats seem to be progressing nicely.
I decided that I wanted to go back to Stronglifts 5x5 or madcow and drop some weight and progress slowly instead of focusing on PRs the way I have been lately.
My current goals are to continue to gain strength but I do not want to gain any more weight which is why i restrict my calories. does my daily caloric intake make sense? I just want to make sure I am fueling my workouts properly so I can maximize strength gains.