Need help with my goals

Davidjohnson9333

Stats: male, 45, 20% body fat, 6’4, 215lbs. 400lbs deadlift, 260 bench, 275 squat; so probably an early intermediate lifter with 3 years of lifting.

Spent the last 6 months in a “bulk” running stronglifts 5x5. Gained about 15lbs muscle and 15lbs fat. Was starting a 2 month cut with the goal of running stronglifts again to keep adding muscle. However, I injured my back deadlifting.

I’ve moved to higher reps and lower weight workouts to be a little safer and am going to start a “cut” or “recomp” to drop back into the 13-15% body fat range. After that, I’m not sure what to do.

The “bulk” raised my blood pressure and stress levels, and now I need to cut; never fun. Not sure I ever want to bulk again…. I’m thinking of just lifting weights for health reasons without trying to gain muscle. I mostly like the feeling I get from lifting and cardio and would probably do it if I never gain another pound of muscle. But i can’t help to think that if I am going to spend the time lifting, I might as well improve the look of my body. I also don’t want to get weird looking imbalances.

I feel like I’m trying to solve an extremely complex math problem, finding the perfect balance between diet, cardio, lifting, health, etc. Adding to the frustration is that everyone on the internet and in the books I’ve read have different opinions and there doesn’t seem to be any proven facts.

Someone please tell me what to do.

Thanks!

AnnPT77

Have you checked out the thread below, yet, from the Most Helpful Posts section of the Goal: Maintaining Weight part of the Community?

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat

Might be some helpful information in there, including practical tips from people who've done it.

On any of these issues, I think it's easy to get caught up in over-researching or over-thinking. Back before the internet (yes, I'm *that* old 😉), people would work out (lift weights, do cardio, some combination), eat in some well-rounded, nutritious, calorie-appropriate way (not even counting the calories or macros or anything), and get stronger, more muscular, leaner. Back in that antique era, it was called "getting in shape", and it'll still work.

Are there more efficient and less efficient routes? I'm sure. But a lot of the technical quibbles are just around the edges, IMO. If you get a good result, and maybe it's not 100% optimal - horrors, maybe only 80-90%? - it's still going to be pretty good. 🤷‍♀️😆

If you like the quibbles, the Goal: Gaining Weight and Bodybuilding area might be a good place to go. 😉 Nice folks there, knowledgeable, lots of 'em.

https://community.myfitnesspal.com/en/categories/goal-gaining-weight

Best wishes for success!