How much increase calorie intake to gain lean muscle

Hi,

I am 35 5'5' 133 lbs (male).

I have started spinning all days 45 minutes a day four months ago, and have lost 10 lbs in the first 2.5 months, with a calorie intake of 1300 cals, then I went to 1700 average cals. intake, I am now stable at 133 lbs, I am still doing spinning, and have started doing also

Chin up (biceps and back), and push ups in the floor (triceps and chest) 4 series of 6 and 4 of 20 respectively. I can see improvements (I am doing these all days).

I have not much time to do weight lift together with spinning, and I also like spinning much more than weight lifting.

Now I would like to get back to my 143 lbs but this time not as belly fat, but as lean muscle, do you think is it OK to go to 2000 cals average intake instead of 1700, or is it too much.

Right now with 1700 I am having 40% prot 40% carbs and 20 % fat, I pretend to sustain the prot and fat intake and increase the carbs in order to go to 2000 cals.

I must also add that I am something between ectomorph and mesomorph more to ecto than to meso.

thanks in advance for your advices.

regards,

Guillermo.

In order to gain lean muscle you must

A) have a calorie surplus (try and go about 500 a day)

B) Eat early and often, try to have around 5-6 meals spaced between 2-3 hours apart,, this will let your body use the calories for energy rather than be sotred as fat.

C) Weight Train! you'll learn to love it lol... in order to create new muscle tissue you must have resistance so your muscle will tear. and new muscle will be given the opportunity to grow.

D) Eat Clean! (whole grains, Lean protein, brown rice etc..)

I've found the 40-40-20 ratio works well.... if you need to add more calories, try and stick to the protein!

Thank you very much, I will try to stick to the 40/40/20 ratio, it was hard at 1700 cals, will be more at 2100 cals :), as almost all food are based on carbs rather that proteins (I mean average dishes).

thanks again,

regards,

Guillermo.