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How do you know that you have "been dropping fat only"?

That is probably not true unless you have been working hard in a gym weight training at least 3-4 times per week during the whole time you...

I never go to sleep "hungry". That would disrupt my sleep pattern too much.

I just save some calories to eat later in the evening to prevent that.

The entries in "myfitnesspal" are not always accurate as most are just entered by random people like yourself.

I've seen entries in there for "Chicken breast, boneless skinless" that range from...

Re-check your calorie counting to make certain of how accurate you really are. If you are sure that your accuracy is on point then really no other option but to create more of a deficit either by...

I maintain on 2400-2700 cal/day and cut on 2000/day. Protein is usually 165g or more. Workout with weights 3-4 times per week & 60-90 minutes of cardio (Bicycling or elliptical) 2-3 times per week. ...

Which is why some people end up gaining weight while on Keto.

*Shocking* I know, but not entirely unexpected when people are dropping tablespoons of coconut oil into multiple cups of coffee per...

Not to make you feel worse, but at 6' tall, 210# and a 43" waist, with those numbers you are definitely over 30% BF.

Believe me, I know as several years ago I was in the same place that you were,...

"Keto" doesn't cause fat loss, a calorie deficit does. The only reason some people lose fat on a keto diet is because the fat/protein dense food is satisfying enough for them to be able to consume...

If your skin has been stretched out, then it will only retract so much and stop.

Surgery is really the only cure for significantly loose skin.

Start lifting weights, eat a lot less and understand that as heavy as you are the process will probably take 3+ years before you end up in what would be considered a "healthy" weight range.

No.

A 500 calorie/day deficit will equal roughly one pound of fat loss per week so if you maintained that degree of a deficit for a year you will have lost roughly 50 pounds (22.7kg).

At that...

What I don't get is how the OP thought that eating like a pig for several months while not working out would somehow result in muscle gains?

Plus, not realizing that he was just getting fat after...

No change in weight for 3 months = no caloric deficit.

The ONLY way to lose weight is to take in fewer calories than you are burning each day... Which you are not doing.

Either eat less,...

Yes and with near absolute accuracy.

However to do so requires a medical lab and the exercise to be performed under strict conditions with the subject hooked up to a heart rate monitor and a...

My point is exactly what I have said.

He lost 22 pounds in total, eight of which were from lean mass.

That is way too much lean mass for as little actual fat loss as he has seen. Meaning, he...

I am aware of that however as I said, to lose eight pounds of muscle to fourteen pounds of fat is over 36% of his "22 pound weight loss" coming from lean mass which is a pretty terrible ratio overall.

What he means by "Surplus" is really "Deficit".

He runs low calories four days a week, and then overeats on the remaining three days but is trying to figure out how long he can "hold on to" those...

Finally started cycling again today.

Everything feels fine ATM but I'll give it a wait and see approach over the next day or so to make sure that there are no flare ups with the tendon before...

Based on the numbers you gave, you've lost basically 14 pounds of fat and 8 pounds of muscle over the time in question. Which may be true but if so is a pretty terrible fat to lean mass loss ratio.

He's right, at most you are looking at maybe 300-350 calories burned for an hour of weight training and that is assuming that you are actually pushing yourself for the hour, working up a sweat and...