Trying to lose weight while building muscle, doing an aggressive lose 1kg per week target.
Diet is zero carb (not keto, because I do not actively consume a lot of fats) and 2 meals of veg and meat per day only, no snacking.
15 mins before exercise, I consume matcha drink (3 teaspoons, no other added ingredients).
Exercise is done 5 days per week in the morning (Mon, Tues, Wed, Fri, Sat)
- 30mins 4kph - 5kph on treadmill at max incline
Followed by 4 sets of:
Lift 16kg dumbbell, 10 reps (I can only do 3 good reps total max, all the others are lifted halfway)
Hold 16kg dumbbell and use shoulder shrug to lift, 20 reps
Lift 16kg dumbbell, backwards, 20reps.
Crunches 50 reps
Squat while holding the 16kg dumbbell, 50 reps.
Toe lift while holding the 16kg dumbbell, 50 reps.
This totals to about 600kcals (from Samsung Watch 4 Classic).
My weight loss is not going as fast as before, how do I continue to hit the aim of at least 1kg per week? Is there anything I can do to the diet, or exercise routine to improve/optimise it?