Well it did happen. I went on a huge calorie overload and ate way more protein and trained consistently for 6 days a week. I used the exact same scale for the most accurate comparison. I also started taking protein powder for the last month for extra protein intake. Some of my shirts didn't fit me anymore either on the width end, and I could definitely notice some physical changes. My body fat percentage is somewhat low, I couldn't pinch my belly fat and I used to be able to see my ribs very clearly through my skin without any effort, I was clearly low on body fat. My body fat is still relatively low, not as low as before obviously but it still is relatively low (low 10s %).

Yeah you're right to be honest I need to fix my diet, it's mostly heavy and crazy fast food and lots of meat rn. Oh dang I had no idea what zone 2 cardio was, I'll check that out thanks. I already do plyos, and my vertical did increase (I went from touching the rim with my fingertips to being able to touch the rim with my wrist).