Considering a surplus but nervous!

emmab0902

I am thinking about upping my calories to a surplus in order to build some muscle but am apprehensive! I am 42, 164cm and about 49kg (small build) with bf% about 21.

I have always struggled to build muscle especially in the upper body, even when I was a national rep swimmer in my youth. Unfortunately I seem to build fat quite easily lol. I am mainly wanting to gain muscle in the shoulders and arms and back to improve my swimming, while not gaining too much additional weight to have to drag through the water!

Looking for advice or shared experiences of anyone (especially females) who have done a shift in eating to gain muscle, around how much extra to eat (assuming the focus should be on protein), and what to expect (realising everyone is different).

If I could guarantee all the extra fat would go to my miserable chest I would start yesterday!