u/Remarkable_Yellow619

Hi all, first time posting here but looking for some advice.

• I have been losing weight for 3 years now and have lost 21kg (46 lbs) with 7kg (15.5 lbs) of that being lost in the last 7 months.
• I am now 90kg (198lbs) and 1.82m (about 6 foot).
• I have a broad build and have a 21-22 minute 5km and am training to get that below 20 minutes
• my Expenditure is like 2600 -2700 kcal because although I average 12000 steps a day I work a very sedentary job

Basically I have lost a lot of muscle in the last few months from doing a lot of running and minimal resistance training cause I was focusing on my 5km and weight loss but now I want to continue losing at maybe 0.25kg a week while building muscle and burning fat. If I have to increase my training volume and food to do this I don’t mind I just need advice on how to do it properly. I want to be like 80-85kg but lean athletic build right now I’m spongy.

if you have any questions please ask thank you so much 🙏🏻