The second kind of food is matched according to the intensity of exercise. This needs to be adjusted by yourself. I don't know the specific situation, it's hard to say.
Third, relax and adjust after exercise. Try to adjust the sleep time to 1 hour after exercise. Because there is a process of supplementing food in the middle, the body should fully absorb it.
Fourth, your strength and body circumference have not increased significantly, which shows that you have encountered a bottleneck in your recent exercise, and you need to change your training plan and increase your intensity to stimulate muscle growth. The scheme can be customized according to your own needs, and many schemes on the Internet can be referenced. Find the one that suits you.
The fifth bench press is to use the chest muscles to exert strength, and here we must control our thinking. Everything else is auxiliary, try to give the chest. If you can't find this method, you can reduce the weight of the barbell.
Sixth, I have a noise in my knee, too. On the basis of no pain or discomfort, exercise does not hinder. As I am not a doctor, I can't answer your knee question. Excuse me.
I hope I can help you. Good luck. Keep in touch.