So basically i went through a disc surgery last summer and ever since November or so i decided to try Keto diet to lose some weight since i couldn’t exercise or anything during the time. I was maybe around 107-8 kg when i started and now i’m at 92 kg / 196 cm. 23 years old btw. I was at 2000 calories when i hit the wall so i decided not to decrease any further cause i was gonna start going to gym again after several months so i thought i could make the deficit through exercise instead. I went for 2000 calories + 4 days/week at gym but my weight didn’t change in 3-4 weeks so i decreased my calories to 1800 and i still didn’t lose nothing.
I’m not lifting heavy duo to my condition but i do really high volume/high reps to compensate for that. I’m usually 3 hours at gym, 1/5-2 hours for regular lifts, 30 minutes for abs/back strengthening for my injured disc and 45 minutes of light bicycling. 2 lower and 2 upper body sessions per week. And no, i’m not playing around those 3 hours, i keep the rest time at max 1 min and i’m really working my ass off. So now for the past 2 weeks i tried carb refeeds, i ate whatever i wanted and didn’t count, mostly junk, i gained like 4-5 kgs and i lost it all after 2-3 days and i was at 92 again. I really don’t know what is wrong since i’ve tried lot of things but my weight seems to be stuck no matter what changes i make.
PS// I count my calories very carefully and i’ve been very strict about carbs all these 5-6 months, my macros most of days are 40-45% protein, 50-55% fat, 5% carbs.