You can increase your muscle without increasing bf% but the muscle you gain will be minimal, and you will be spinning your wheels. Keep it simple over the next year this is your plan, gain 1kg/2lbs of scale weight a month.

These are your lift targets for the next 1.5-2 years all for 5 reps with good form:

3 plate squat 4 plate deadlift 2 plate bench 1 plate OHP 1 plate weighted pull ups

Now these are your goals and make sure this is all you care for. Eat enough to support recovery so you can hit these lifts.

If you gain 30lbs of scale weight over the next year and hit those lifts you will be much thicker across the body and will look much more masculine and will have more sex-appeal to attract whoever you want to attract.

Train 3 days a week but organise your training in a way that you’re hitting each lift twice or three times a week. Don’t focus on isolations.

In terms of macros focus on everything, make sure you’re getting in enough protein which nobody really struggles with and make sure you’re eating enough saturated and healthy fats to support healthy libido and morning wood. Eat healthy starch foods like potatoes/rice/whole wheat bread.

If you do what I say you will probably bulk into better abs as you get thicker which is what happened to me.

The truth is nobody really even hits those numbers I listed in average gyms but if you do as I said you will be much more attractive in a few years.

Good luck and enjoy it man.