Gaining weight cleanly

Question
At the moment, my workout routine is as follows:
Daily 3-5 mile runs
30-40 min weight training 3 days a week
Busy lifestyle (walking, daily jobs etc.)

I am 19, 6 foot 2, and weigh 145 pounds.......basically I have a typically runners body, thin with long limbs. At the moment I intake about 2800 calories per day, and even this seems to lead to a small deficit over time. I want to be ripped, as I am very skinny, but how can I achieve this while maintaining my running? I would like to be in the 160 pounds range AT LEAST. If I upped my nutritional intake, would this help me gain some mass (muscle and fat)? What advice would someone with qualifications in fitness give? And also, would a weekly "cheat day" do any harm?

Answer
Cheat days usually don't do too much harm but I am not really into cheat days because it messes up with your caloric intake, plus harder to keep track. Practice moderation

It takes 2,500 calories extra per week to gain 1lb of muscle. IF you feel you are not gaining for the past several weeks try upping 500 calories per day. Try to maintain a healthy balance of protein,carb,fat ratio and try to keep junk food to a minimum. a good ratio is 10-15% of calories is protein, 25-35% from healthy fats and 45-55% is from healthy carbohydrates.

hope this helps

1. Prev:No red meat?
2. Next:Calorie intake to gain weight?