they are not as bad as soy but they are not great, a little garlic is good for you and i still eat onion i just cut back a little, red cabbage lowers your estragon levels so just eat a more of that ketos is great for weight loss but its not ideal for gaining muscle, but what is likely killing your gains is you are no longer pushing your self to failure/past failure, i think a mistake a lot of people make is uses sets rather than going as hard as they can, gains are main in those last few reps, ideally for muscle growth(not peak fitness im talking for size here) you then drop down to easier exercise targeting the same muscle groups to push your self past failure i.e assisted lifts or dropping to your knees for push ups do you remember when you started and you really felt it the next day? thats what you are trying to do, no pain no gains