This is probably discussion. I don't know how else to ask a specific question. I don't know any other serious fitness forum. This is the only one.

Should I change the whole routine or just some specific things in that routine if my progress is too slow? Routine would be: https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

And do I need a kcal surplus and 140g protein if I am NOT low fat? I have enough fat on me. The body should be able to use it. I'm your normal skinny fat guy who sits whole day and has fat everywhere. Legs, arms, belly.

Should I try cluster sets, if normal setsXreps don't give me normal progress?

183cm, 70kg, 6ft, 154lbs

Btw. I don't think i would gain faster with weightlifting. Yes, you can just add 1 kg weight, which you cannot in calisthenics. But my problem is that I cannot progress. I plateu 24/7.

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    You add much more than 1kg with weightlifting, and it is progressive overload that contributes to size/strength gains. – JohnP Oct 14 '19 at 16:05
  • calisthenics should do the same. – Stjema Oct 15 '19 at 19:48
  • I think that you should distinguish the strength and size parts a bit. Why you are plateauing and why you are not gaining mass are two distinct concepts. – Paul K Oct 17 '19 at 9:43
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    @Stjema It's not that black and white, you should see it like this; You can train to become a lot bigger while only getting a little bit stronger, you can also train to become very strong while relatively not getting as big. In both cases you'll gain both size and power, but in one case you'll gain a lot of power and not a lot of size, while in the other case you will gain a lot of size without gaining equal amount of power. For example bodybuilders are a lot bigger than powerlifters, but are a lot less strong than powerlifters because they train for size, not for power. – MJB Oct 29 '19 at 12:12
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    How long have you been following the recommended routine for? – Dark Hippo Oct 31 '19 at 9:12

From your post it is not obvious how you measure your progress and lack the lack of your progress. But some general hints:

About the size - check out some basic informations about how the hypertrophy works. For example: https://ioncardiff.com/the-3-mechanisms-of-hypertrophy/ - you can achieve hypertrophy with calisthenics, also with sets x reps approach, if you address any mechanisms of hypertrophy correctly of course (this could be a bit tricky). If you do so, and still not gaining weight, increase the food intake and rest (this part is not a rocket science). Idea of transforming fat into muscles is quite naive in most cases.

About the strength - it is not necessarily related to size. It is a skill. And it is activity specific. With correct load + rest you will improve in any skill you practice. If you practice too many skills (exercises) you will most like not improve at all. To gain strength you should limit you selection of exercises (best would be to choose only one exercise/skill/move).

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