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    OK, cardio can help so maybe do 2 x 30 minute...

    OK, cardio can help so maybe do 2 x 30 minute sessions each week, either on different days to lifting or after lifting if you have to. Just bear in mind that cardio is not a magic bullet for fat...
  • You have basically honed your neural efficiency...

    You have basically honed your neural efficiency to a point that it might be hard to improve further...

    You may find it hard to get much further without making a conscious effort to gain muscle in...
  • Don't panic ...

    Don't panic

    https://www.atsdr.cdc.gov/PHS/PHS.asp?id=112&tid=24

    It takes time to go but it will.
  • May just be inflammation and glycogen uptake....

    May just be inflammation and glycogen uptake. Measure them again in a month and see if you still have it.

    Of course we recommend you use a routine that trains your entire body. I don't even know...
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    What's your goal? You may not need any...

    What's your goal?

    You may not need any depending on what it is.

    BTW, you probably didn't burn 4500 calories, those gadgets can grossly over estimate. This is a problem if you then eat back the...
  • You say it doesn't feel intense - are you...

    You say it doesn't feel intense - are you regularly increasing the weights used? You've got to progressively overload otherwise you just stay where you are.
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    You don't have to hit exact numbers. Calculators...

    You don't have to hit exact numbers. Calculators are only an initial guess. We recommend setting a minimum for protein and fat - then you can choose any macro combination that meets your calorie...
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    Spartan race is an endurance event is it not? ...

    Spartan race is an endurance event is it not?

    Note that strength and physique goals are quite different from this kind of endurance goal. It really depends what you mean by "in shape". If you want...
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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...
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