I recommend attempting RFL when you need to lose some fat. It's quick, dirty, down to the point. It's your go-to girl when times get rough. ha
I think with the new eating habits & better sleep you should push for 5lb jumps on the squat. Again, if you want to take it a little slower, I recommend advanced novice, it'll give your lower body a break and let you set PRs twice a week. Deadlifting on the light squat day works great for me, and it's probably alot easier to blow a hernia once a weak with a bigger jump than twice a week with smaller ones.