Your calorie intake is too high. 45 minutes of cardio for most people is going to be what, maybe 600 calories? Your HIIT days probably burn maybe 250ish and 5x5s barely use any energy at all.
By how much? How many calories per day would you suggest for someone my size? From what I've found my maintenance should be around 3200?
Also, what sort of plan would you have me on (if not 5x5)?
I guess I might be too concerned with losing lean mass as I lose fat. In the past when I have lost weight I have lost a lot of muscle, however I have failed to lift when losing weight in the past. Is it accurate to say that it is more important to lift regularly than to avoid too large a caloric deficit or too much cardio?