A year is not really a long time, especially if you have spent most of that time trying to lose fat.
More muscle mass will give you that lifted, toned, sculpted and athletic look. Many are surprised but getting leaner often gives the appearance or illusion of being larger.
How do you get there will be a combination of both the right nutrition and training... for an extended period of time.
At 54 kilos you are about 120 pounds.
- Calories 10-12 times bodyweight in pounds... so convert your Kilos
to Pounds first
- Protein at least 1 gram per total pound of bodyweight (about 40% of total calories) in pounds... convert Kilos to Pounds first... 120 grams.
- Carbs about 35% of total calories... 120 grams.
- Fat about 25% of total calories... about 40 grams.
Start here with nutrition. Get the free version of My Fitness Pal or something similar. Set the total calories in My Fitness Pal to the numbers above and then adjust the percentages of the macros to those above. Log what you eat in the free version of My Fitness Pal or something similar.
Measure your bodyweight today and do so every week. Weight inn the same day of the week, at the same time of day on the same scale.
Use a tailor/seamstress tape measure and measure your flexed biceps and hips. Repeat measurements monthly. If the scale is going down and both measurements are staying the same OR even better going up you are getting leaner while losing fat.
- Large Multijoint lifts like the squat, deadlift, overhead press, row, bench press.
- Use the double progressive with reps in the 8-12 range. If you can not do 8 reps it is too heavy. When you can do all set of 12 reps increase weight.
- Sets on the big lifts above 3-4 sets
- Train 4 times per week. Push Pull is fine.
Gaining mass takes consistency overtime. Your current reps are on the lower side for maximizing hypertrophy.
Always consult a doctor before beginning any exercise program. I am not a dietician or licensed nutritionist... and am referencing my printed work for the nutrition info above.
Get after it, train hard and remember consistency over time will yield the results you are looking for.