So i have been obsessed with getting stronger lately. Last year I stayed ripped all year and remained 7% or so body fat but also stayed at 172 pounds and didn't get stronger max bench was 250. My diet was fairly high protein and moderate carbs. Like I would watch my carbs late at night and when not training. Then I moved to Iowa and experienced a winter (for the first time) so I ate a lot and lifted a lot and finally I gained 12 punds and my bench went up to 280 flat and 295 smith flat. Now I just want to get stronger. It just feels way more rewarding.
So how many days should I rest and what should I eat and how many hours should I sleep. Also should I do any cardio.