Woman adding more muscle mass

You're not getting enough protein to maximize muscle growth and you need to stop relying so much on protein shakes. That said, you'll still get growth but to maximize it you need around 1 gram per pound of lean body mass. Keep at maintenance level calories for a while, up your protein, keep lifting, and be patient. After a year or two you'll probably hit a wall with strength gains at maintenance (or very slightly above) and you can decide then whether to try a bulk after a short cut.

Weighted Squats and Lunges. Lot of them, and increase your weights.

Your protein is fine.

muscle in some women take longer to build than others.I know I am having a rough time building my arms the way I want them my quads are coming along nicely and so are my glutes.my butt has lifted A LOT. no muscles in my back and I have been lifting heavy for about 6 months maybe more(havent kept track). just stick with the heavy lifting,the protein and more calories.my shoulders though look pretty good. I had a LOT of fat on my arms,back and shoulders that is now gone after 25 months.(from exercise and some weight lifting).give it time and be patient. you will get there

You should be shooting for about 100 g of protein/day which at first may seem like a lot but really its not. I shoot for 150.A digestive enzyme and pro biotic could help with digestion. I love meat but get it that not everyone does. I don't do well with soy but you could get more protein with tofu and rice/beans, and eggs lots of eggs .
How did you come up with your calorie goal? Are you still loosing weight? Use an online calculator for a starting point # do that for a month tracking weight and measrurements. If you maintain for a month say at 2200 then up it 200 cals to 2400 and try that for a month.

You're not really going to gain muscle eating 16-1800 cals.

What she said.

If you want to gain muscle you'll need to eat OVER your TDEE. You will always gain fat at the same time as muscle - no way to avoid this - you would just eat at deficit again once you are happy with the muscle you built.

It can be hard for some to eat the extra calories, this is when eating 'clean' becomes hard (and pointless in my opinion).

If you want to gain the (generally accepted) optimum amount of muscle for a female add a 250 cal surplus.

A "clean bulk" isn't about eating clean but only eating as much as will allow your body to gain the maximum muscle it can with the minimum of fat gain. A "dirty bulk" is eating anything and everything and to hell with the fat gain.

If you're a woman aiming for a clean bulk (and it'll still be a 1 to 1 ratio of fat to muscle if you're really, really lucky), you need to eat 250 calories over what would be maintenance... so probably 2300ish for you if your calculated maintenance is 2063.

To put this into context, I'm a woman weighing 135lb (or thereabouts) and I maintain on 2600 whilst lifting four times a week. I've been theoretically bulking since January of this year and yet so far I've gained a grand total of about 2-4lb... seriously. My bulking is made of fail!

That said, my *kitten*, arms and legs are bigger and my waist is smaller and everything is firmer. So I'd hazard a guess I've managed a bit of a recomposition.

Anyway... the point was EAT MORE, lift heavy and don't worry about the wobbly bits.

Should I stick to 2034 cal range then or intake more?

Start with that and start tracking your gains against your calories. If you're new to lifting then you'll gain muscle even at maintenance.

no probably not was just saying though it can be done



OP is 116 lb at 5'6" - probably doesn't have a lot of fat.
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Congrats on your weight loss and finding yourself with a very positive problem to have!
It sounds like you have the right basic idea for building strength & bulking up to get that real form. Lift HEAVY.... you may alter your workouts a bit to go for heavier sets in the 3-5 rep range. Smaller sets should be higher intensity, the higher your intensity, the greater the hormonal response will be (Just make SURE your supporting muscles are up to the task on the compound lifts. The last rep should be difficult, but maintain good form)
For reference reading, Check out either Stronglifts 5x5, or Starting Strength.

Dietwise, I would add some cals, at least the 250 over maintenance suggested. If you get your hormones working for you, fat gain should be much less of an issue.
In the morning, I would ditch the oatmeal in favor of a protein/fat combination. Bacon/eggs, sausage/omlette, jazz it with olives, avocado, sour cream, whatever floats your boat. Experiment, but just don't mix a dose of fats with a high glycemic food. This should avoid breaking your fast with a highly insulinemic gush.
You've just fasted overnight & your body is in a fat burning mode, feed it some fats and a little protein to keep the same fuel source burning. Oatmeal/carby foods would rush insulin out to drop your blood sugar and interrupt fat burning for a while. (Who knows, you MAY not be hungry 2 hrs later for a snack)
Otherwise, if the plan is working for ya, keep with it. Its hard to tell with just a day's list, but you might look and see if your diet is a bit fat phobic? Fats are required anytime building is going on, as all cells require at least a lipid bilayer as well as other lipid structures.
I mainly mentioned a fat fueled breakfast since you were concerned about increasing BF as you bulk.... why pass up a few free hours burning fats.

Your desires sound almost exactly like a success story I once read.. Search up Nerdfitness & Spezzy

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Hope it helps,