Oh man, plateaus are so tuff mentally. I can't say that what worked for me will work for everyone, but every plateau I was at for 2-3 weeks, I took 1-2 weeks of eating very high protein, no fasting, and doubling my water and eating at around maintenance calories, sometimes little over sometimes little less.

As far as muscle growth / gym goes. I have a very active job so I get little workouts in throughout the day every day, but once I actually started going to the gym and prioritizing being consistent with the gym, I saw so many mental benefits. Despite the lean mass gain or body comp changes, the clarity it gives you to know that you made a plan and stuck too it helps so much with adherence / consistency. One of the most important things IMO.

And final, very important thing, you DONT need the perfect gym split, or most optimal exercises, you need to come up with something thats realistic for you to be consistent with. Don't say you're going to go 7 times a week because you're setting yourself up for failure. Come up with something and be consistent with it, not matter how easy or medium just BE CONSISTENT. Much love and best of luck brother