I am 5' 10 180, about 10%. I want to be about 195 10%. I am required to run for my occupation. I also want to stay about 10%. I have gained weight before, but after loosing the fat I only add 2lbs of muscle. Is there any diet, or suppliments to help me with this?

Hey bulldog, Welcome to DB.

180-->195-->10% BF levels.

Very possible.

If you aren' t doing some kind of marathon running, that' s good. That would kill gains. But if it' s running cardio wise, that is gonna help with to keep your body fat levels lower.

Personally I went from 185-195lb since April of this year and my body fat levels have roughly stayed the same.

Trick is (or so I think) you need to eat a lot more (to gain the weight) but eat clean (to keep your body fat levels lower). The running will help you to keep the fat off as well because your metabolism will be heightened.

So my advice in your case is to eat a lot more clean foods then you are currently eating now. Because you will be eating healthy (20% fat, 30% carb, 70% protein) you should be alright.

Supplements you can take:

Protein (1-1.5g per lb of body weight)
Creatine (monohydrate mixed with dextrose; or V12 which is a complete transport)
Glutamine (keep those gains if you do start doing some extreme running)
Multi-Vitamin
Fish Oil caps (Omega-3 fatty acids)
Glucosamine (joint support)

That would be my list.

Hope this helps a bit. You can find sample bulking plans in the nutrition forum. I followed it and bulked up pretty well.

Trick is (or so I think) you need to eat a lot more (to gain the weight) but eat clean (to keep your body fat levels lower). The running will help you to keep the fat off as well because your metabolism will be heightened.

Trick is (or so I think) you need to eat a lot more (to gain the weight) but eat clean (to keep your body fat levels lower). The running will help you to keep the fat off as well because your metabolism will be heightened.

Yes! This is especially fo ryou due to all the running. What is it you do? Running, when not enough calories are available, wil eat away at the muscle.(Sprints are another story.) It sounds like you probably need to eat more clean carbs like Mda1125 said(oats, rice, sweet potato)> Being you are a runner, your metabolism should be kicking already, so you need to eat more (good food) to compensate.

I am on a SWAT Team. So since I am not a big guy, I need to be well rounded.

How cool.

Honestly, 15lbs of lean mass.. shouldn' t be an issue if you eat a lot more and be clean about it.

Supplements won' t do as much good for you as eating.. and eating consistently.

You gotta remember that your body will only keep the mass it needs. All that running, it doesn' t need 195lbs.. so you have to compensate with intense workouts and pushing the calorie envelope. But clean.. not just downing burgers and such.. or you' ll soon be 20% body fat.

Summary:

Possible

How:

Eat more clean foods