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    I wouldn't try to gain mass too much now if you...

    I wouldn't try to gain mass too much now if you can't train properly - but there is stuff you can do... have a look at this link:
    https://www.strongerbyscience.com/no-gym/
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    Count calories Be aware that rapid changes in...

    Count calories

    Be aware that rapid changes in weight (like when you lose 2kg in the first week) are usually mostly just movements of water and food in transit - which can come back at any time. Of...
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    Good call, it hits the traps pretty hard.

    Good call, it hits the traps pretty hard.
  • Try using a novice routine for a while...

    Try using a novice routine for a while (seriously).

    You should be able to make rapid progress - and you won't need as much volume to progress - these are both features of novices. You'll rapidly...
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    Last time you gained weight too fast. Control...

    Last time you gained weight too fast. Control calories so that you have a surplus of about 2-300 calories per day. Enough protein (in your case at least 120g) and do a routine like Fierce 5 which has...
  • You definitely should not restrict calories...

    You definitely should not restrict calories unless a doctor has told you to do so.

    It's pretty simple really... just focus on good whole foods like meat, eggs, dairy, wholegrains, rice, beans,...
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    Overhead pressing, barbell rows, deadlifts ...

    Overhead pressing, barbell rows, deadlifts

    overhead shrugs are good. I prefer these to conventional shrugs since you don't need as much weight, they are more focused.

    You can't change the shape...
  • In the case of novices, usually their entire body...

    In the case of novices, usually their entire body needs developing without special focus on particular things.

    This is despite many novices thinking this or that is a weak point - that is just a...
  • Yes. But that doesn't automatically mean a...

    Yes.

    But that doesn't automatically mean a specific rep range. It just means you do more volume - by which I mean more hard sets. The rep count doesn't matter - in fact you have no choice with...
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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...
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