Guys I'm going to cry reading all your comments! At 5'11, 82kg already looks/feels a tad on the light side. In clothes I look thinner and weaker now than I did when I was fatter!
To get from 22% bf to 15% id have to loose another 5-6kg. I can't imagine being only 75kg, I think il look ill/girly and my wife will leave me lol!!
Strange really as I went through a similar transformation about 4 years ago... Search for my earlier threads guys. At that time I started at 95kg and got down to 83kg but my body fat was 19.5%. That time round it was low carb not keto. I would have thought this time round with a keto diet (meant to destroy body fat fast!) I would have ended up with lower body fat than last time, not more!
I think you need to get a better idea of what an ideal body type is, I'm a couple of inches shorter than you and weigh in at 64kg, will be around 61kg by April if training goes OK. That is pretty much optimal, I'm well muscle, well toned, you can see a reasonable 6-pack definition.
Here is some examples of optimal body shape:
Massai Mara tribe in Africa. This is where Human being evolved form, the tribes still perform the same activities that humans and our ancestors have done for millions of years. This is what we have evolved to do, and what we look like.These are very strong, very healthy people. They hunt animals by hand with spears, they track prey for days, will carry 100lb of meat back home over 30 miles. The children will go 20 miles to get good water, 12-15 miles to school. The Young men will fight off lions to defend live stock. As a right of passage to become an adult, they must go out and chase down a lion, killing it.
AN uncontacted Amazon Tribe. These people have never, ever been in contact with western human, not once. They have no idea what the drone is. They have lived this way since crossing the land-bridge to asia. They hunt and fish, and gather everyone they need from the forest. This is a prototypical human. This image has some children but there is a young adult in his prime on the right in red paint.
Here is a photo that makes it easier to see. This tribe has had prior contact so are posed for a photo, but they live entirely in the traditional way without external influence.
These are ideal body shapes for the fittest, healthiest, strongest men, exactly as evolution intended over millions of years. They aren't skinny, they are lean, strong and tough. Strong deviations, either skinnier or fatter, or with massively more muscle are not the norm, and gaining much more muscle is a lot of hard work because human's simply didn't evolve to have that, otherwise it would be easy. For example:
This is a breed of cow specially selectively bred for big muscles. The cow doesn't do a single workout, doesn't take protein shakes or supplements, or special diets. It eats grass stood in a field all day, within a few years it looks like that, because it is genetically programmed to do that. Humans evolved to be hunter gatherers, not to bench press.
I'm not having a go at body builders at all. I'm just trying to get you to understand what is normal and healthy, and what is not normal (I;m not say not healthy). The fact that humans can't stand in a field eating salad and turn in to Mr Universe is why body building is an actual competition and gets respect. It takes a lot of dedication to training and diet. That is the appeal. just don't think for 1 second that a lean, toned, strong athletic body is some how not attractive or not normal. It is the epitome of what a human male should look like. Don't be so insecure about not have huge biceps whiel losing weight.
Furthermore, the lower you body fat the more toned and defined you will look.
