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    You really need to work with a sports physio...

    You really need to work with a sports physio (when conditions allow) because if you take advice from (even well meaning) people off the internet, it could lead to injury.

    In the meantime, if you...
  • If anyone actually posts a number, it will have...

    If anyone actually posts a number, it will have been pulled out of thin air.

    It could be some, it could be none. It's only 1 week. It's too short a timespan to make any kind of meaningful...
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    It's not inevitable that you will lose muscle in...

    It's not inevitable that you will lose muscle in a defict. If you do effective resistance training and get enough protein - and keep your deficit sensible. And also, if you are a novice with a good...
  • I would lower it to a 200 deficit for a couple of...

    I would lower it to a 200 deficit for a couple of weeks until you are back to previous strength levels.
  • Traps raise the scapulae - they can't raise the...

    Traps raise the scapulae - they can't raise the upper arm however - so although they feel like they are doing a lot, they don't actually take over.

    It is definitely hard to separate the two and...
  • Personal experience is a slippery eel. The reason...

    Personal experience is a slippery eel. The reason we have control trials is because of measurement errors (BF% is very hard to measure accurately) and personal biases (if you want something to work...
  • There is a lot of confusing nonsense written...

    There is a lot of confusing nonsense written about cortisol and other hormones. It is vaguely associated with retaining fat in the midsection - but this may only be a loose correlation.

    Certainly,...
  • So maybe your TDEE is around 3800 - a 5 lbs gain...

    So maybe your TDEE is around 3800 - a 5 lbs gain in 3 months would compute to around a 200 calories surplus which seems to tally with what you've said.

    If you want to actively lose fat however,...
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    You need to be in a calorie deficit to lose fat -...

    You need to be in a calorie deficit to lose fat - and this will restrict your ability to put on muscle (cardio or no). That's just a tradeoff you have to accept. At your current weight I don't think...
  • You're eating too many calories. It really is...

    You're eating too many calories. It really is that simple.

    You need to estimate what your TDEE is. If you are eating 4100 now and not gaining weight - then try 3500 calories for 1 month and see...
  • I'm not so good with the psychological side,...

    I'm not so good with the psychological side, maybe others can help

    But I can help with the what-you-need-to-do side - start by reading the 'basics' sticky thread at the top of the page and if...
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    Hamstring isolation is tricky without a machine....

    Hamstring isolation is tricky without a machine. I couldn't make this method work, the DB was either too light or kept slipping out.

    Now I hang a band from the barbell in the rack, lie underneath...
  • I find if I try that, I reach a certain point and...

    I find if I try that, I reach a certain point and the reps don't drop any more. Say I start with a set of 12 - once the reps drop to 5 or 6 I can just keep cranking them out.

    I think there is a...
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    Why are you posting in the teen section if you...

    Why are you posting in the teen section if you are 22?

    Beating yourself up for 1 day isn't going to do anything apart from maybe injure you.

    If you want to lose weight, it's better to control...
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    In that case, I definitely think trying to get...

    In that case, I definitely think trying to get leaner is not going to help you - but gaining muscle will. Train for your sport (your livelihood) not the beach.
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    Don't use percentages to calculate macros. There...

    Don't use percentages to calculate macros. There is no particular reason to do that - in fact it makes life harder because it implies that you have to hit exact numbers which is not necessary. In a...
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    If you look at the GI tract of a pure herbivore...

    If you look at the GI tract of a pure herbivore animal vs. a typical omnivore vs. a pure carnivore - we are closest to the omnivore, that was my only reasoning.
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    This happens in all exercises. Say you focused...

    This happens in all exercises.

    Say you focused on increasing reps with (say) an 80kg bench press - kept going until you'd got to 3 sets of 10. Try going to 85 kg - it wouldn't surprise me if you...
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    No it's harder to get all necessary nutrients....

    No it's harder to get all necessary nutrients. Humans are designed to be omnivores.

    It's less effort to build a healthy diet from mixed sources.
  • The only reason people fill up on vegetables is...

    The only reason people fill up on vegetables is to stave off hunger. This is probably not going to be an issue on 3000 calories - so eat what you want as long as you hit your protein (and minimum...
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