You have to eat a lot of calories to build muscle. Most guys undereat and then complain about not being able to build muscle. They don't get stronger, they don't get bigger, but they just keep working out and spinning their wheels.

You can't be afraid of gaining 0.04% body fat. It's going to happen. However, you'll look so much better because you are going to gain pounds and pounds of muscle.

That's all possible with a good workout program, one that has you training 3-4 days per week on either a total body split or an upper-lower body split. If you train hard enough, you won't have enough energy for that 6-day per week crap.

By the way, But dont use any of muscle building supplements. No protein shakes, no Nitric Oxide products, no creatine, no pro-hormones. Creatine works, but you don't need any of that other worthless junk.

You can gain lots of calories and protein by eating this

1 cup oatmeal

1 cup plain yogurt

2 oz walnuts

1/2 cup blueberries

3 eggs boiled

3 pieces wholewheat toast

1 tspn natural peanut butter

1 apple

1 tbsn fish oil

2 bananas

2 cups chocolate milk

4 slices whole wheat bread

3oz chicken breast

2 ounces chedder cheese

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Nobody can tell you how many calories you need. It depends on your muscle mass, body-weight, activity levels, etc. Start with body-weight in lbs x 18kcal daily and experiment from there.

* Gain Weight. BW x 20kcal. Weigh yourself weekly. Continue eating the same amount of calories if you gain weight. Else add 500kcal. Repeat until you have your goal weight.

So your best bet would be to eat enough calories to support your body and increase the amount of protein you eat. Keep your 1200 calorie base, then add some lean meats, low fat diary products, eggs, bean/grain combinations (which makes a complete protein), nuts, whey powder to make your additional calories high protein. Make sure you're having healthy snacks and not just 3 meals a day. That will help keep your metabolism up. Find out more information in yahoo muscle building directory