Ive been lifting on and off for about 15 years. The past 4 1/2 years have been this though, 3 years no lifting, 6 months lifting, 6 months off, 6 months lifting. My technique is good but as far as muscle growth and strength gains, i am in the beginner phase imo. (I should also mention that in the past although i knew the technique of lifting pretty well I was clueless about diet)
been doing the 5/3/1 for 2 months, before that it was another similar powerlifting/strength training program. 5 days a week lifting.
been following this diet for 2 months. before thats it was similar but about 1700 calories a day, did some research and that was too low. Dropped a lot of weight but probably lost muscle.
I started at 195 and about 30-32% body fat, now i am at 178 and about 18%.
Stength gains have been significant, in January my deadlift started at about 220 and now is right around 400 1RM (will be testing 1RM next week so this is ballpark, previous 1rm was 370 in early february). Again contributing this to beginners strength gains and muscle memory. Last year before i took a break i was at about 375 1RM. All other lifts have made similar progress.
I am really posting this because the past month i have not changed body fat at all. Everything i read and study tells me that if something isnt working for 2-4 weeks, change it up. At the time of posting i was not sure what i could change. I am going to try the 5/2 beginning with my first fast day tomorrow. If you have a better suggestion or advice along with that, I am happy to take any advice.
Thanks again for any input you can offer.