To the original poster first of all, nothing you posted is "embarassing". Where you want to be is a goal and where you came from should be a source of pride.
You're not going to grow if you don't eat, end of discussion. If the scale isn't moving, then you aren't eating enough, no matter how much you "think" you eat.
At this stage in the game, you need to get better at big lifts. I wouldn't train with over 8 reps on a compound lift unless it is a back-off set at the end. When I say get stronger, I don't mean you need to lift a 1RM every day. You do need a routine that fosters consistent progress on big lifts in a 4-12 rep range. There really is no such thing as a "bodybuilding routine".....honestly, I can cringe when I see those words thrown around.
I can and will tell you that guys at your stage in the game generally make zero progress training to get sore, training for a pump, doing a new "routine" every week, and just blindly throwing 5 lbs of shit in a 10lb bag with no plan for progression.
A routine is not magic, it is a way to foster progress and is no more than a snap-shot in time (what works from Nov-Dec probably won't work from Jan-Mar and so on and so forth). You need a progress-oriented mindset though. Weight/Sets/Reps are variables to manipulate in order to guage progress.
It doesn't matter if you do 4 reps or 6 or 8 or 10 to be honest. Personally, I think 4-8 on compound lifts (maybe 8-12 on iso crap) is easier to progress with for most people....but if you're not doing pure neural work (max singles, doubles, and triples) and you're not doing muscle endurance work (12+ reps) then you should grow getting a better squat/bench/deadlift/military press/barbell row and getting better at chins and dips all in the 4-8 rep range so long as you eat enough.
Basically, if you squat 225 x 6 today and a year from now you squat 350 x 6 you're gonna be bigger in a year, there is no way around it provided you eat to caloric excess on a daily basis. That is how getting stronger is a way to grow. You've got a constant (the squat and we'll leave reps as a constant for the example).....you've got variables (food intake/weight used). Do the math and it should lead to a bigger and incidentally stronger you.
As far as a routine, just make progress. If you want something a little different that what you were doing, fine, just don't forget that progress is what matters.
Maybe....
Monday:
Flat Bench: 4 x 4-6 and a backoff set of 8-12
Incline Dumbells: 3x12
Barbell Curl: 4x6 and a backoff set of 8-12
Hammer Curl: 3x10
Tuesday:
Back Squat: 5x5 and a backoff set of 8-12
Front Squat: 3x8
Some shit for calves and abs
Thursday:
Military press :5x5 and a backoff of 8-12
Close-Grip Bench: 5x5 and a backoff of 8-12
Skullcrushers: 3x10-12
Friday:
Deadlift: 4x6
Barbell Rows: 4x8
Chins: 3 x as many as you can do
Thats just an example....but the point is to make progress on big lifts and EAT, not to clutter your routine with useless fluff and iso-work at this stage in the game. Whatever you want to call it..."bodybuilding", "powerbuilding", "powerlifting", "workin' out", I don't care, lol....just get better at it over time and that is all that matters. you should seriously grow and grow for a long time on a Bill Starr-style workout, though. Too many people have and too many people continue to for you to think you've done it right and are really stalled. Change a bit if you want, but it is all the same man, progressive overload and consistency and eating......if the 5x5 didn't work out for you, a change will likely lead to you being plateaued at this point again if you don't patch the hole (you either eat like shit, lift like shit, or both, lol)....seriously, man, I say this to encourage, not discourage. It's all the same shit when you read through the lines. If you're not adding 5 more lbs or at least 1 more rep the next workout, then you either did it long enough and need an adjustment, or more likely given your post, you did it wrong and need to use smarter weight selection and be more patient and/or eat more.
In my buddy Al's defense, what he is talking about is the average plateaued gym rat. Guys like that NEED to get strong at squats, pulls, and presses. If you look at most plateaued gym rats, their workouts usually consist of the "2-man Bench Press" and then an endless array of chest machines and flyes on Mon, lat pulldowns with 37 different attachments On Tues,and a curl and pressdown -fest to end the week, and they seem to all have 160lb geek bodies. They post on a board for "cycle advice" and take some gear and blow up to a whole whopping 170lbs, then stop taking the gear and because they have no clue how to train and eat go back down to 160lbs until their next cycle.
Lift big, eat big, and grow big.....if you want a BB as an example, Ronnie Coleman did it throughout his whole career.
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