2 A Day Workout Sessions and Calories

Hi. My name is Dex. Been working out for quite some time. Started with 5x5 Strong Lifts and now doing the PHUL workout with some modifications. I had to take a month off due to a knee injury but I'm back in the gym.

Below are my stats.

6ft tall
244 lbs
In my early 30s

During the month to recover, I didn't exercise at all. Only walked for 30 minutes a day except for the first week because of the pain. I gained 10 lbs and went from a healthy 240 to a fat 250. I lost about 20% of my strength and I'm still currently rebuilding strength while trying to lose weight.

I jumped onto myfitnesspal the last week of April and I'm loving it. I lowered my calorie intake to 2,000 per day when myfitnesspal gave me 2,360. My goal is to lose 2lbs per week. I lowered my calorie intake to lose more weight.

I'd like to ask for opinions and advice on my workouts and diet. My main concern are my calories and my caloric deficit at the end of the day. However, I would also like input on my workout.

Here it goes:

I'm doing a modified version of the PHUL workout. Doing 5x5 stronglifts, I gained a large amount of strength over 4 months. The PHUL workout is outlined below:

Day 1 - Upper Heavy

Barbell Bench Press 3-4 3-5
Incline Dumbbell Bench Press 3-4 6-10
Bent Over Row 3-4 3-5
Lat Pull Down 3-4 6-10
Overhead Press 2-3 5-8
Barbell Curl 2-3 6-10
Skullcrusher 2-3 6-10

Day 2 - Lower Heavy

Squat 3-4 3-5
Deadlift 3-4 3-5
Leg Press 3-5 10-15
Leg Curl 3-4 6-10
Calf Exercise 4 6-10

Day 4 - Upper Hypertrophy

Incline Barbell Bench Press 3-4 8-12
Flat Bench Dumbbell Flye 3-4 8-12
Seated Cable Row 3-4 8-12
One Arm Dumbbell Row 3-4 8-12
Dumbbell Lateral Raise 3-4 8-12
Seated Incline Dumbbell Curl 3-4 8-12
Cable Tricep Extension 3-4 8-12

Day 5 - Lower Hypertrophy

Front Squat 3-4 8-12
Barbell Lunge 3-4 8-12
Leg Extension 3-4 10-15
Leg Curl 3-4 10-15
Seated Calf Raise 3-4 8-12
Calf Press 3-4 8-12

I also do cardio after every first workout session of the day which may involve either running or practicing MMA (sparring, practicing technique).

I do the PHUL workout in the mornings around 9am. My work shift doesn't start until 1pm.

Around 530pm, I have a two hour lunch/dinner break and use that time to go to the gym and workout some more. Often, I'll work the same muscle group on that day, however, I go lighter weights on heavy days and heavier weights on hypertrophy days doing different types of exercises.

I'm using three heart rate monitor devices, one is a strap across the chest, my fitbit hr and the sensor on my phone.

According to those heart monitors and using the under armor record app, I'm burning a total of at least 1,000 calories per day with usually subtractive adjustments via the fitbit hr. I also work a job that involves climbing often a total of 10 to 12 flights of stairs a day and walking/jogging often.

I'm trying to eat at least 2,000 calories a day, however, because of my exercising, I'm left with usually at least 2,100 calories at the end of the day by the time I get home.

I eat six to eight times a day. I've cut out carbs, eating healthy as possible, sworn off all sweets and refusing to step near the cafeteria at work.

I've lost 4 lbs in a week and a half so far and I'm hoping to get down to 230.

Opinions, critiques and all others would be appreciated.

Thank you!