I agree with what everyone has said in terms of exercises that will work well to help you put on size, so I’m just going to address your questions about calories.
I would recommend adding 500 calories (from clean foods) a day to your current diet. You can spread those calories out over whatever number of meals you’re eating each day, or, if you aren’t already having some sort of post-workout shake/meal combo, add it there. After a couple of weeks (say two), check to see if your weight has gone up. If it has, great! If it hasn’t, up the calories another 200-300 at a time until you see an increase in your weight. This would probably be the safest way to go about things, as I’m assuming you are looking to gain as much lean mass as possible while avoiding fat gain?
Good luck with it! And you’ve already got a great figure, so don’t stress too much :).
thank you so much for the compliment! I know I have a long way to go. So, 500 cals a day? That scares me! I’ve been bombarded with low cal, low carb articles and I see now I was apprehensive of increasing both, but I have changed my mind set and will be increasing both immediately. So eating over 2300 cals for my height and weight wouldn’t be excessive? I apologize for so many questions I just want to make sure I start on the right path. OH, and I do want plenty of muscle and little fat like salma.
To gain a pound of bodyweight you need to consume approximately 3500 calories in excess of your Basal Metabolic Rate (BMR). So, at 500 additional calories a day you’d be consuming an extra 3500 calories a week.
This means that if your weight is currently stable, you will (hopefully) gain somewhere around a pound a week. If you’re just starting to add squats/deadlifts/split squats etc. to your training though, your energy expenditure is definitely going to go up, and you probably won’t be gaining weight that quickly!
Hope this helps :).