Am I Eating Enough to Sustain Gains (History of Being Stuck)

[Acesrus]

Hello, I am not new to SS, and I am also not new to getting stuck. I'm 50 years old, 6'2", 245lbs, too high BF% at 29%, and have been continually working out for last few years. I recently restarted the program post quarantine, and I want to make sure I am eating correctly. I know I need to lower body fat % but was hoping that would be a natural result of workload. After restart, I am 155lb on the squat, 155lb on bench, 235lb on DL, 115lb on OP, and 105lb on PC. These are not my highest recorded lifts, just where I am at in the NLP. In the past, I have struggled to get past 185lb on squat and bench, 285lb on DL, 135lb on OP. With my coach I hit 205lb on bench, and I am sure this is partly psychological because I work out alone in the early hours before work.

My macros say 245g protein and carb, and 54g fat (from Legion macro calc), and a basal rate of 2038 calories with TDEE of 3058.

Due to my history of not being able to push past these ceilings, I wanted to respectfully request some feedback on ensuring that my diet is giving my body the building blocks to continue to progress, while not jacking up my BF%.

Any help would be most appreciated!

TY
SAM

[Robert Santana]

Are you actually hitting those macros? Those carbohydrates and total calories are too low for a male your height and weight. Try closer to 400 g carbohydrate per day and push those calories to 3500.

[Acesrus]

Will give it a shot Robert, thank you. I always have a lingering concern in the back of my mind about BF%, but hopefully, as my lifts follow NLP, that will take care of itself. Appreciate the reply!

[Robert Santana]

In the context of strength training, if you can keep your fat intake under control and get most of your volume for carbohydrates and protein you shouldn't have a problem keeping body fat reasonably managed.