Gaining Weight (Probably Some Muscle but Also Some Fat), but Not Progressing In Strength as Much I’d Like
I'm a 23-year-old female and I’ve been working out consistently for 5 years now. First two was mostly cardio and walking, then I did 2 of weightlifting, now REALLLY into calisthenics for about a full year. I eat about 2100-2200 calories a day prioritzing protein since this past October. I do the recommended routine 3x a week, a skill day 3x a week and have one full rest day. I bike 30 min a day or walk for an hour sometimes. I've been a part time nanny for about a year to a 1 year old (have been nannying him since he was little) and an active four year old so there's some activity there but I've actually been leaving that job to be a full time student and for the past two weeks have been walking while doing schoolwork for maybe 1-2 hrs at about 2mph. I sleep on average 7 hours a night.
I've gained from about 131 in October to 138-140lbs as of this past month (it fluctuates but closely.) I'm 5’7”.
I look like I’ve gained maybe some muscle and all my clothes still fit relatively the same except for a couple pairs of jeans around my hips and thighs.
I don't care much for scale weight but I also do value aesthetics and want to look leaner. Probably in the 15-18% body fat range.
But I also really want to feel and get stronger and this feels like where I'm really lacking.
In the past year, I can do 2 negative pull ups (maybe 1 pull up on a good day) and stick to the arch hangs for about 8-10 (I'll usually do the 2 negatives and 6 arch hangs for that 8).
I'm onto the beginner shrimp squat but it's rough going and can't always maintain the form.
I can do nordic curls unassisted but want to decrease the amount of hinge. I can do 6-8 dips depending on the day.
I can do 6-8 wide grip rows depending on day and maybe 5-8 push ups.
I don't love the rr core circuit so I just do online core exercises. LeanBeefPatty 10 min abs videos usually. I figure the best exercise is the one you'll do.
On skill days I can do a wall handstand for 20 secs and can only do feet supported L sit.
I've been stuck here for MONTHS. I did the RR for about five months when I started out and got stuck here so I switched to another bodyweight routine for about three months, came back to this. Been doing this again for about 4 months and got stuck here again.
I want to get my body fat down and muscle up. I want to have skills and grow in these exercises because I want to feel strong.
What could I be changing? By all means tear me to shreds because I am a sponge and will take any advice or critique I can get to help achieve my goals.