one thing is for sure, do not use tv adds for free workout packets, my cousin tryed one and he actually gained three pounds

one thing is for sure, do not use tv adds for free workout packets, my cousin tryed one and he actually gained three pounds

Omg... That's so funny xD They are all exaggerated though. My cousin bought that Shake Weight from on TV and it didn't work. She could barely do it for a minute... xD (She isn't fat too lol.)

Back squats:
290 x 5 - 3
Been with this weight for two weeks and it's getting easy now, so I'm gonna increase the weight to 300 next week.
I haven't maxed out on squats in about two months, but with how easily I'm pushing up this weight I think I can get around 350. I don't plan on maxing out anytime soon though.
Just gonna stick with what I'm doing because it's working.

Leg press (quads):
680 - 10
750 - 10
800 - 10
800 x 2 - 8

Leg extensions:
200 x 5 - 8

Hamstring curls:
105 x 3 - 6
85 x 2 - 8

Calves (standing):
300 x 3 - 8
Gonna start doing three sets for calves. Mine have developed nicely, so there's no reason to do that much work for them. Cardio also stresses them a lot.

300 calories burnt on treadmill.

Holy ****, cardio after legs gave me a massive pump. It felt like my legs were gonna explode.

If you wanna drop weight fast. But the faster you drop weight, the more muscle mass you lose. Two to three hundred calories below maintenance coupled with training in strength rep/time under tension range is optimal for cutting. This includes calories burned from cardio. Five hundred calories below maintenance if you wanna drop weight a little faster. Anything beyond that is too extreme.

Does being in a caloric deficit also apply to rest days?

Does being in a caloric deficit also apply to rest days?

Yes. Keep your caloric intake (including calories burned) as consistent as you can. That may mean eating less on rest days if you're not doing cardio. Slowly drop your calories each week as you lose weight. On deload weeks, you may want to eat at maintenance to preserve strength.

However, there is also the idea of a re-feed day in which you drop your other two macros slightly and increase your carbohydrates until you hit maintenance. This is probably not necessary unless you're starting to suffer from a decreased leptin response, meaning you start to feel the urge to binge eat. Intermittent fasting is also a good way to combat this, because it gives you greater control of how much food you eat. But that's only if you're able to handle a small eating window.

Slowly drop your calories each week as you lose weight.

Hmm? You said 500 below maintenance was enough. Or do you mean go slow with the deficit? Like eat 100 less first week, 200 next, etc.

Hmm? You said 500 below maintenance was enough. Or do you mean go slow with the deficit? Like eat 100 less first week, 200 next, etc.

No. Your maintenance calories does not stay the same. As you drop weight, your maintenance calories drop in a directly proportionate relationship. To qualify that statement: you don't have to drop your calories every week, but for every three to five pounds you lose, you should drop your calories by around 50. Basically, if you're losing say one pound a week, eat less or do more cardio with each passing month.

Been getting this knee pain for the past few weeks, it's minor pain, but still bothersome. I feel it occasionally when lying in bed or sitting, but I don't feel it when I'm doing leg exercises or cardio. The pain is mostly at the top of my knees.

Anyone know what it could be and what I can do for it?

Can't find the video, but the guy said I could get rid of it with a foam roller. Said it had to do with some dead fibers or other something in your quads moving down into your knees. I don't know.

However I currently don't have a foam roller (plan to get one within the next two weeks), so I'd like some other options.

Additional info:
I do leg exercises correctly and try not to put too much stress on my knees. I'm getting the slight knee pain as I type this post.

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I've also been getting some elbow pain. It's in my right one, and I get it on my push days. It's not during or right after the workout, but at night. I think the cause of it could be the seated skullcrushers.
I'm thinking of replacing them with decline skullcrushers, been reading and watching stuff saying that it takes off tension from your elbows.

But for right now I'd like to know what I can do to ease/get rid of the pain.

Couldn't do overhead press, again.

Dumbbell shoulder press:
80 x 4 - 5
70 - 7
70 - 6
60 - 8
60 - 7

Weighted dips:
20 x 3 - 5
20 x 2 - 4
I need to find an easier way to do these. Jumping up into position is too strenuous. I think my gym has one of those belt things you can cling dumbbells and weights onto, I'll look for it next time I do these.

Front raises:
30 x 3 - 8

Lateral raises:
30 x 3 - 8

Lying skullcrushers:
75 - 10
85 x 2 - 10
Decline felt too awkward, getting in and out of the position with the bar.

Face pulls:
150 x 4 - 10

300 calories burnt on treadmill.

Deadlifts:
250 - 5
280 - 3
320 - 1
405 x 2 - 1
320 - 4

Barbell curls:
85 x 2 - 10
85 - 8

Dumbbell curls:
40 x 3 - 8

Concentration curls:
30 - 8
20 x 2 - 12

Leg press (hamstrings):
700 - 10
750 - 10
800 - 10
850 - 10

Hamstring curls:
115 x 2 - 5
95 - 7
95 - 6

Calves (standing):
300 x 2 - 8

300 calories burnt on treadmill.