[quote]ericweaver87 wrote:
I average 3000 to 6000 calories a day[/quote]
This is like saying I average 4 to 12 hours sleep per night. It’s such a broad range that it’s actually useless information. And the fact that you only have such a very general idea means you’re not really paying any attention at all to what you’re eating.
How long have you been having knee pain? I’m wondering if it’s from a lack of proper leg training, rather than the pain being a result of your leg work.
I suggest you follow this plan, the training and the eating guidelines, for the next 12 weeks:
I think a well-designed plan is what you need to get back on track, and if you’re really 10-12% bodyfat, then you’re in an awesome position to add muscle and improve your physique. A bit more muscle will yield you better physique results than dropping to under-10% bodyfat. Nevermind that the kind of nutrition and training it would take to get to that level definitely wouldn’t help strength progress.