also 6’4 here. 220 is still “overweight.” Granted I’ve never thought so, but they say it is. I remember 215 and I was really slight. I’ve plateaued a bit at 230 right now. 215 is the goal weight. I’m not the biggest gym rat but I do lift (deadlift 385 this week!). I still probably have 15-20 pounds to lose in the midsection.
add more fats. You can add 1000 calories with a cup of nuts. I prefer the Costco brand fancy mixed nuts (there’s no peanuts).
if this doesn’t slow you down it’s maybe doctor time? There’s possibly something going on.
perhaps break ketosis. My philosophy is that metabolic flexibility is what matters. Going in and out of ketosis. Having relatively high carb days (some fruits and maybe some grains) intermixed with fasting and keto. Life is all about balance. When we think about things from an evolutionary perspective: certain times of year would be fat storage times. Lots of plants and fruits and high carb things available. Certain times of year would be keto/fasting times. Food scarcity. Maybe some meat. Things are frozen so not a lot of plants except the nuts and things you stored and the meat you can find. We were designed to eat all things for a reason. We don’t fully understand all the reasons.
keto and Whole Foods can get the body back to where it’s supposed to be whether we want it to or not. If the doctor clears you then just trust that you’re adjusting to where you’re supposed to be. If it was me I wouldn’t worry until 210 though. And I lift and have a broad shouldered frame.
Good luck.