I went to a bar yesterday with some of my friends and felt very bad about how the night turned out. I used to be bullied through all of highschool and middleschool and it led me to become a super awkward and shy kid, basically having no social life until college. I stared lifting and found the redpill and while I have made a lot of improvement, it feels like it was all useless because of this major flaw. I am constantly in my head about the perfect thing to say and most of the time am quiet because I cannot think of anything to say. I was a fuckin hugless virgin who didnt talk to a single girl till I went to college and now I have made out with 10+ girls(Still virgin). I joined a fraternity because I thought it would magically turn me into chad. Even though that didnt happen,It let to me meeting some of my now very close friends. They are sociable as fuck and have super high SMV but for some reason I cant think of, they treat me like we're blood brothers.

Now to get my point when we went to the bar they are very extroverted while im still shy as fuck. They were dancing and talking loudly so freely and I was just wondering when I would be able express myself like that without constantly thinking that I look stupid and out of place. It is so easy for everyone to make friends but for some reason I just say the most minimal shit possible and even if the interaction goes great, the next day I think back and cringe. A girl even opened me and we talked for a while but at one point I couldn't think of anything to say and she started paying attention to my friends and in 5 minutes my friend had her hooked. I will keep lifting and going out but its starting to feel like its not helping. If anyone could give me some advice or steps I can do to improve I would appreciate it.

tldr: Super shy and constantly in my head about the perfect thing to say. Very stiff and rigid in movement/voice tone. Any advice to improve on this would be appreciated. Thanks bros