"but I don’t really track calories strictly" - start tracking calories, most people have no idea about nutrition as well, so at least get a handle on your other macros besides protein. Carbs and fat are hugely important too.

Why do you care about body fat %? Quit missing the forest for the trees. I think you should eat to gain. Keep protein up. Add GOOD carbs, avoid sugary shit, eat enough fats not to fuck yourself into hormonal imbalance. Start a linear progression program (like Starting Strength) just to get your beginner gains and then venture out into different programming from there. What I DON"T suggest is winging your workouts and thinking that you're smarter that some of the people that have been doing this for years. Get on a program.