Keeping your chest up and core braced, squat down as deep as you can. Your hardest move comes first: the pike press-up.
Remember that these "rules" about lifting are guides and each person is just a little bit different, if we were all the same the diet portion would be easy.
If you are putting on loads of fat then you must be eating far in excess of that requirement.
If your diet is any good you will know exactly how many calories you are eating not "over x calories a day".
If you are used to doing barbell, switching to free weights to mix things up would probalby sufice to get you out of a plateau.
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