I am 34 yo 5’5"-5’6" at 152lbs (down from 160lbs 7-weeks ago). I am in my last day of a week break off training (I did SL5x5 for 5 weeks with 1kg/2lb weight progression).
I think I had a systematic fatigue so I will resume my worktout mid of next week (after 2.5 weeks off), using 3x5 to increase my strength with 1kg/2lb weight progression for 4 weeks then deload to start weight or 50% on 5th week.
I will eat around my maintenance which is 1900 OR with +10% increase at 2190 calories per day. My main goal is to body recomp, increase in strength while losing fat. I have read many articles and have been lifting (light to moderate weights for a decade). I work best when I consume carbohydrate a night before my workout next morning. I also prefer to keep my carbohydrate (moderate) on rest of days and possibly (low) on weekend days (a little more carbohydrate than usual will make me feel lethargy).
I supplement on l-creatine 3g, 1-gultamine 5 g, l-lecuine 2.2 g, use a protein shake before bed and pre-work/out or when I crave protein. I use an isolated form of protein powder and I drink it with water only.
I listen to my body a lot so sometimes I do things you might not agree with but that is my body make the final decision (sometimes a delay in progress is better than months off training due to moving too fast) but it is also good to listen to other’s feedback.
My main issue is that my lifts are still too weak (I can only squat 15 kg).
My goal is a slow gain in strength (injury free) journey and will recomp my body depends on the outcome.
Most importantly I am one of those who have fun while they exercise.
Any comments from experienced lifters are welcome.
I know there are many workout programs but I am comfortable with Stronglifts since I know the correct form to preform the exercise. I cannot do any body weight yet and I prefer barbell to dummbell to get stronger evenly on both side of body. I also do some accessory & stretch work but I will talk about it only when I resume my workouts.