I posted before to ask for some guide, but I didnt put enough information about myself there. So let me post it again.
My goal is to have strength, not look thin, better fit for my cloathing(basically I want bigger body, not huge but bigger than now).
About 2 years ago I was 65kg and 182m(skinny fat). I started doing weight lifting since then(not professional). Gradually gained weight but mostly fat..(I still look thin, but my belly..And even if eat a lot my weight increases very slowly)
Since 2015 January, with a help of my friend, I changed my exercise style to push myself with heavier weights and I also stuffed myself with a lot of food(tried to eat good food most of the time).
In about three months, my lifts went up:
bench press: 20kg to 45kg
deadlift:40kg to 70kg
squat:30kg to 50kg(machine)
military press:20kg to 30kg
At that time my weight was about 74kg
I exercised in a 4day cycle(back, chest, legs, shoulder) without cardio. i exercised about 30minutes and focused on the big exercises like deadlifts, squat, etc. I had 3 warm up sets. and 3~4 sets of 4~5 with max weight.
But since March up to now, I dont have any progress. My current weight is 75kg and I checked body fat ratio with In-Body and it says I have 19% body fat ratio. My muscle mass has stayed the same as 34kg. I can still see my upper abs split, except my lower and side part of belly my body doesnt look fat. In fact it looks much better than last year. But I want to get stronger and a little bigger.
Currently I am eating 4 meals(3normal meals and an extra meal at about 9pm. I go to sleep at 12pm~1am. But i do get at least 8hours of sleep) and my calorie intake is between 3~4000
Because I dont have any improvement, I changed my exercise style. Please check if I doing the right thing.
Instead of doing max weight with small repetitions. I reduced my lifts so that I can just do 4sets of 10repetitions. (low weight high repetition). Every week, I will try to increase the number of repetitions or number of sets.
So after a cycle of 4days(monday~thursday, back, chest, legs, shoulder), I included 2 days of intense cardio with cycling(10min cycling : 30sec intense, 30sec light ->repeated 10times) and just core work out. And Sunday I take a rest. With calorie intake, I reduced it slightly to 3000~3500
Now with this style, I exercise almost up to 1hour during the 4day cycle.
When I am not exercising, I am studying and doing research.(Im a college student). I dont drink alcohol.(few times a year)
Occasionally I play soccer. Used to be in track and field, soccer team in high school.
Hope I have put enough information about myself.
Im looking forward for your help!