Gain Lean Muscles

tshutshien

Hi there. I'm a 19 y/o female. 165cm, 51kg and 21.5% BFP (most recent). I go to the gym every weekend because that's the only time I can go (personal constraints) and join bodypump, occasionally bodycombat. I also do some home exercises like 300cal burn HIIT cardio and some fitness blender workouts like 1000cal burn or bodyweight, kickboxing, mixed strength and cardio exercises mostly ranging from 200-500++ cal burn workout.

I'm trying to build up my muscle mass with minimal fat gains. I've been on this journey for a while now but I actually lost weight 52-51 and have fluctuations of body fat loss and gains. I just gained 1% body fat compared to last week where I was at 19.5.

I've been on calorie deficit for too long I guess? So i increased my calorie intake to 1850 to be in a surplus. I'm cutting it slightly to 1700 this week since my BFP has increased but no muscles gained (1kg muscles lost instead).

What should I do to increase my lean muscle mass?

Any suggestions strength training routines for the gym and home too? I'm someone who needs a plan and confident that it's effective.

Also, is it alright to go over my FAT macros but still under protein and carbs? What can I do from there if that happens?

Take this as an example. http://www.myfitnesspal.com/food/diary/tshutshien?date=2014-08-30
OR a post from long time ago. http://www.myfitnesspal.com/food/diary/tshutshien?date=2013-12-12


Thanks!

Please do post a question if you're unclear about anything from my question. Much help needed!

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