Hi all, seeking guidance

[Meloncap78]

Hi guys, first post here. I have a bit of a story. I am 36 years old 6'2" 209 pounds 18-20% bodyfat. I have been Lifting about 3 years (1.5 seriously). First year and a half I just kind of threw weight around and ate what I wanted. The point is I never got anywhere (obviously). Then I started to realize that I had to get the right calories from the right foods and I had to progress in the gym so I started researching my caloric needs etc. once I got more serious and strict about things I started to put on a little bit of size but nothing like what you see in the noob gains dept. I put most of my size on the first 4 months into my "new leaf". I was eating at maintenance at that point. After 4 months I was not able to progress any further. So I started searching around and was told I needed to be eating above maintenance consistently to see results. So in the past few months I put together a diet and stuck with it. My lifts all progressed in the gym and the end result up to this point is a ton of belly fat. I haven't gained size anywhere else. Chest (44"), arms (16") and shoulder measurements (49") are still the same as they have been the past 8 months or so. As I said ALL of my lifts have gone up. Here is what my diet has been the past few months.


Breakfast:
2 cups whole milk
1 cup oats
2tbls olive oil
2 scoops NOW whey isolate
2 hardboiled eggs
1230 calories
88g protein
78g carbs
61g fats

Lunch (pre workout)
1 can pink salmon
2tbls mayo
4 slices bread
800 calories
50g protein
53g carbs
34g fats

Snack (post workout)
1 cup whole milk
2 scoops NOW whey isolate
1 avocado medium (by weight)
630 calories
62g protein
27g carbs
32g fats

Dinner
12oz boneless skinless chicken breast
Sweet potato 200grams (sometimes more)
2tbls i cant believe its not butter
752 calories
87g protein
40g carbs
26g fats

Snack
1 cup plain greek yogurt
1cup whole milk
1 cup oats
610 calories
38g protein
85g carbs
14 grams fats

Totals
4022 calories
325g protein
283g carbs
167g fat

I followed Jim Stopanni's shortcut to size while on my bulk and progressed strengthwise but not size-wise (only in the belly). I guess I am just a bit frustrated at this point and feel like I should be progressed further. I can't seem to spark any growth and the caloric surplus just makes me fat. The even more frustrating part is the $$ it costs to eat clean and being so strict and it hasn't paid off. I was thinking about a test only cycle but not at this bodyfat. I am at a deficit now attempting to drop the fat but I am experiencing a serious loss of strength as well. I think I have put on minimal LBM the past few years and I am still pretty skinny under the fat. I have attached a few pics. The first one is before I started lifting at all (don't mind my crazy wife in the pic. The rest are current.

[brazey]

Welcome to the community.

[clarky.]

Welcome to the forum

[derekkpapa1]

Welcome to the forum.
great job on the progress

[Meloncap78]

Thanks guys. Sorry about the long intro but I felt the need to get my history in there. I wish I could see my progress as good but being stalled sizewise for so long and seeing the same thing in the mirror for months is a bit unsettling.

[jdc91gt]

Welcome aboard.

[kewe]

Hi and welcome

[Tigershark]

Welcome.

[Joco71]

Welcome!!