Why even post about your slow progress if you're just gonna reply to my advice with "well I like what I'm doing.
The keto diet is very different from what I was doing, which is variety, and I'm not eating processed garbage anymore. .
So you went from a shit uncontrolled diet to a keto diet, instead of going to a controlled, cleaner diet that included some carbs. It's basically skipping a step, you can lose weight without cutting carbs. This isn't an anti-keto comment, it's the fact that you are trying to maximise your rate of weight loss by trying to do as many things as possible, when you're actually hindering your efforts
I fail to see how working out every day is bad, I'm just getting more active. My job is sedentary, I sit there staring at 4 computer screens yelling in the phone all day.
When I have said multiple times "you work out too much", did I ever say anything about work related activity. I have a desk job, I weigh less than you which means my TDEE is lower, I work out 4 x 60minutes a week and I lose weight on 2200 calories
My main problem right now is I find all cardio hugely monotonous,
I tell everyone in this thread to start doing HIIT for 15-20minutes. I have posted videos of beginner HIIT workouts and told people how to do it on treadmills or other cardio machines.
Short burts of higher activity are better than 60minutes boring ass cardio.
what is more exercise going to hurt?
You need rest days. I shouldn't need to explain why.
I do 5x5 150lb bench, 5x5 body weight squats, and probably 5x15 25lb dumbell rows, curls, and shoulder presses(I do these while I'm sitting at my pc or watching sports).
Why aren't you increasing the weights?
Why aren't you increasing the number of reps?
A beginner to weightlifting can burn muscle and lose fat simultaneously (the holy grail of body composition). - if they eat and train properly. 4 good workouts a week with HIIT would yield infinitely greater results than this routine x 7 days.
Here's a GVT + HIIT routine for you to do 4 days a week.
Day 1:
10 x 10 Bench Press, start at 120lbs, 90s rest inbetween sets. If you get 10x10 increase weight next session
10 minutes HIIT - treadmill, exercise bike - any machine were you can go as fast as possible for 20-30s, rest 60-90s and repeat x 10. As you get fitter increase the speed,resistance and reduce rest - or just search body coach workout on youtube and do one of them
10 x 10 dumbell rows or any other back exercise, same rest duration
10 minutes HIIT
Day 2: rest
Day 3:
10 x 10 db curls
hiit
10 x 10 dumbbell triceps extension or any other tricep exercise - I don't know what equipment you have or whether you go to a gym so I'm choosing exercises based on your above post
hiit
day 4: rest
Day 5:
10x10 barbell squats - start with the empty bar if you have to, or do dumbbell squats, no more of this pussy ass body weight squat bullshit
hiit (probably won't be able to go near a treadmill or bike after the squats)
10x10 db lunges
hiit
Day 6: rest
Day 7:
10x10 db shoulder press
hiit
10x10 db lateral raises
hiit
The combination of HIIT and GVT is incredible for losing fat, and as you're a beginner you will build muscle even eating at a deficit. I guarantee a week of this program will be far more taxing and rewarding than your current program.
Unlikely you won't be able to fuel this activity on 1500 calories and keto.
Happy to write out some diet advice but I think the odds of you giving this a go are 95% against, but because I'm a nice guy who wants to help people I wrote out the program anyway.
If you want the diet advice and can commit to 2 weeks of this then I will write it out. Suffice to say I would increase your calorie intake and introduce carbs post workout - so you get to eat more, eat carbs, build muscle and lose fat.
or we can await your next post of "hey guys the body weight squats and the keto diet stil aren't working", then I can put you on block for wasting everyones time.
