by Matt Fed
Bulking is a common term used in the bodybuilding community that refers to the practice of increasing muscle mass through a combination of increased calorie intake, resistance training, and adequate recovery. The goal of bulking is to maximize muscle growth by providing the body with the necessary nutrients and energy to support intense training and recovery. Typically, bodybuilders will enter a bulking phase after a period of dieting and fat loss to improve their muscle size and strength.
People will increase their calorie intake during a bulking phase by eating more than their bodies need to maintain their current weight. Although a calorie surplus is required to support muscle growth and repair, it can also result in some fat gain. To support muscle growth and recovery, bodybuilders often concentrate on eating a diet high in protein, complex carbs, and healthy fats.
A cutting phase, which involves consuming less calories to encourage fat loss while retaining muscle mass, usually comes after a bulking phase. In order to achieve a leaner, more chiseled body, the bulking phase’s muscular mass must be exposed during the cutting phase.
Overview of Dirty and Clean Bulking Approaches
Dirty bulking involves consuming large amounts of calories, often from highly processed, high-calorie foods, without much regard for nutrient quality. The goal of dirty bulking is to gain weight quickly, with an emphasis on increasing overall calorie intake rather than focusing on specific macronutrient ratios. This approach often results in significant fat gain, in addition to muscle mass, and can lead to health issues if practiced over a prolonged period.
Clean bulking, on the other hand, involves consuming a carefully planned, balanced diet that is rich in nutrient-dense foods. The goal of clean bulking is to maximize muscle gain while minimizing fat gain, by consuming the right amount of macronutrients, vitamins, and minerals. Clean bulking typically involves consuming foods such as lean meats, whole grains, vegetables, fruits, and healthy fats in specific ratios to support muscle growth and recovery, while minimizing excess calories that could lead to fat gain.
The key difference between dirty and clean bulking is the quality of the foods consumed. Dirty bulking prioritizes calorie intake above all else, while clean bulking prioritizes the quality of nutrients consumed to support muscle growth while minimizing fat gain and potential health risks.
Dirty Bulking
What Is Dirty Bulking?
Dirty bulking is an approach to bulking in bodybuilding where the individual consumes a significant amount of calories without much regard for nutrient quality. The goal of dirty bulking is to rapidly gain weight, with an emphasis on increasing overall calorie intake rather than focusing on specific macronutrient ratios or nutrient quality.
Individuals who practice dirty bulking may consume high-calorie, high-sugar, and processed foods to meet their daily calorie goals, including fast food, junk food, and sugary drinks. While dirty bulking can lead to quick weight gain, it often results in significant fat gain, in addition to muscle mass.
Moreover, a diet that is high in processed foods and low in essential nutrients can lead to potential health issues such as insulin resistance, heart disease, and other chronic illnesses.
While dirty bulking may work for some individuals, it is generally not considered the healthiest approach to bulking in bodybuilding. Instead, clean bulking is recommended, which involves consuming a carefully planned, balanced diet that is rich in nutrient-dense foods to support muscle growth while minimizing fat gain and potential health risks.
Dirty Bulking Pros and Cons
Pros of dirty bulking:
Rapid weight gain: Dirty bulking can result in quick weight gain due to the high calorie intake, which can be beneficial for individuals who struggle to gain weight.
Convenience: Consuming high-calorie, processed foods is often more convenient than preparing nutrient-dense meals, which may be time-consuming and expensive.
Psychological benefits: Some individuals may find that they enjoy indulging in their favorite foods without restriction, leading to psychological benefits such as increased satisfaction and enjoyment.
Cons of dirty bulking:
Excessive fat gain: Dirty bulking often results in significant fat gain, which can be challenging to lose during a subsequent cutting phase, resulting in a longer overall bulking/cutting cycle.
Nutrient deficiencies: A diet high in processed foods may be deficient in essential nutrients such as vitamins, minerals, and fiber, which can lead to potential health issues such as insulin resistance, heart disease, and other chronic illnesses.
Potential health risks: Consuming a diet high in saturated fats, sugars, and processed foods can increase the risk of health issues such as high blood pressure, high cholesterol, and diabetes, among others.
Difficulties in transition: Switching from a dirty bulking phase to a cutting phase may be challenging, as the individual may be accustomed to consuming a high-calorie, low-nutrient diet, which can lead to difficulty in achieving their desired physique.
Overall, while dirty bulking may result in quick weight gain, the potential health risks and difficulties in transitioning to a cutting phase make it a less desirable approach and is not recommended by most personal trainers. A clean bulking approach is generally considered to be a healthier and more effective way to gain muscle mass while minimizing fat gain and promoting overall health.
Popular Dirty Bulk Diets
Dirty bulking diets are generally characterized by high-calorie, low-nutrient foods. Here are some examples of popular dirty bulking diets:
Fast food diet: This diet involves consuming fast food meals such as burgers, fries, and milkshakes to meet daily calorie goals. Fast food meals are often high in calories, saturated fat, and sodium, making them a popular choice for individuals who want to gain weight quickly.
Junk food diet: This diet involves consuming high-calorie, low-nutrient foods such as chips, candy, and soda to meet daily calorie goals. These foods are often low in essential nutrients such as vitamins, minerals, and fiber, but can be convenient and satisfying.
GOMAD diet: In addition to normal meals, the GOMAD (Gallon of Milk a Day) diet calls for ingesting one gallon of whole milk daily. Milk is a common choice for people who wish to gain weight quickly because it is heavy in calories, protein, and fat. For those who are lactose intolerant or allergic to dairy, this diet might not be appropriate.
High-carb diet: To achieve daily calorie requirements on this diet, a lot of carbohydrates—like pasta, bread, and rice—are consumed. Because they are the body’s main source of energy, carbohydrates are crucial in any diet that aims to add size. On the other hand, an excessive intake of refined carbs might result in insulin resistance and other health problems.
While these diets may aid in rapid weight gain, it’s crucial to remember that they are typically not seen as healthy or sustainable over the long run. For the best possible muscle growth and general health, a clean bulking technique that comprises eating a balanced, nutrient-dense diet is typically advised.
Dirty Bulking Health Risks
Due to the consumption of a diet high in processed foods, saturated fat, and sugar and poor in vital elements including vitamins, minerals, and fiber, dirty bulking may result in health problems. The following are some possible health hazards connected to filthy bulking:
Insulin resistance: Insulin resistance, which is a risk factor for type 2 diabetes and other health problems, can be brought on by consuming a diet that is high in refined carbs and sugar.
Heart disease: A diet high in saturated fat and cholesterol can increase the risk of heart disease, which is the leading cause of death worldwide.
High blood pressure: A diet high in sodium, which is often found in processed foods, can lead to high blood pressure, which is a risk factor for heart disease and stroke.
Nutrient deficiencies: Consuming a diet that is low in essential nutrients such as vitamins, minerals, and fiber can lead to nutrient deficiencies, which can cause a variety of health issues.
Gastrointestinal problems: Groin issues like bloating, diarrhea, and constipation can result from consuming a lot of processed meals, especially ones that are high in fat and sugar.
Overall, while dirty bulking may result in quick weight gain, the potential health risks associated with a high-calorie, low-nutrient diet make it a less desirable approach to bulking in bodybuilding. A clean bulking approach, which involves consuming a balanced, nutrient-dense diet, is generally recommended for optimal muscle growth and overall health.
Clean Bulk
What Is Clean Bulking?
Clean bulking is a method of gaining muscle mass and weight by consuming a diet that is high in nutrient-dense, whole foods, such as lean protein, complex carbohydrates, healthy fats, and vegetables. The goal of clean bulking is to gain muscle mass without gaining excess body fat or compromising overall health.
Clean bulking involves consuming a diet that is rich in essential nutrients such as vitamins, minerals, and fiber. Examples of nutrient-dense foods include lean protein sources such as chicken, turkey, fish, and plant-based options such as beans and lentils, complex carbohydrates such as whole grains, sweet potatoes, and quinoa, healthy fats such as avocados, nuts, and seeds, and vegetables such as leafy greens, broccoli, and carrots.
Overall, clean bulking is a healthier and more sustainable approach to gaining muscle mass and weight, as it focuses on consuming a balanced, nutrient-dense diet rather than just consuming large amounts of food.
Clean Bulking Pros and Cons
Clean bulking, as a method of gaining muscle mass and weight by consuming a diet high in nutrient-dense whole foods, has its own set of pros and cons. Here are some of the pros and cons of clean bulking:
Pros:
Healthier approach: A clean bulking approach promotes a healthy diet by focusing on nutrient-dense whole foods that provide essential nutrients such as vitamins, minerals, and fiber.
Less fat gain: Consuming a diet that is high in nutrient-dense foods can help prevent excessive fat gain, allowing for a leaner physique with more muscle mass.
Better body composition: A clean bulking approach can help individuals achieve a more balanced body composition, with a higher proportion of muscle mass and less fat.
Sustainable: Clean bulking is a sustainable approach to gaining muscle mass and weight, as it promotes long-term healthy habits that can be maintained even after the bulking phase is over.
Cons:
Slower weight gain: Clean bulking may lead to slower weight gain compared to dirty bulking, as it involves a more gradual increase in calorie intake.
Requires more planning and preparation: Consuming a diet high in nutrient-dense foods requires more planning and preparation than consuming processed foods, which can be more convenient but less healthy.
May be more expensive: Eating a diet high in nutrient-dense whole foods can be more expensive than consuming processed foods.
May require tracking macros: Clean bulking may require tracking macronutrients (protein, carbs, and fats) to ensure adequate calorie intake and optimal muscle growth.
Overall, clean bulking is a healthier and more sustainable approach to gaining muscle mass and weight. While it may require more planning and preparation, and may be slower in producing weight gain compared to dirty bulking, the benefits of consuming a nutrient-dense diet far outweigh the potential drawbacks.
Popular Clean Diets
Clean bulking involves consuming a diet that is high in nutrient-dense whole foods, such as lean proteins, complex carbohydrates, healthy fats, and vegetables. Here are some examples of popular clean bulking diets:
Mediterranean diet: The Mediterranean diet is rich in whole foods, healthy fats, and lean protein sources. It emphasizes consuming foods such as fish, whole grains, fruits, and vegetables while limiting processed and sugary foods.
DASH diet: The DASH diet (Dietary Approaches to Stop Hypertension) emphasizes consuming a diet high in fruits, vegetables, whole grains, lean protein, and low-fat dairy while limiting sodium intake.
Paleo diet: The Paleo diet emphasizes consuming whole, unprocessed foods that our ancestors would have eaten, such as lean meats, fruits, vegetables, and nuts while avoiding processed and sugary foods.
Whole30 diet: The Whole30 diet emphasizes consuming whole, unprocessed foods while eliminating processed and sugary foods, grains, legumes, and dairy for 30 days.
Flexible dieting: Flexible dieting, also known as “If It Fits Your Macros” (IIFYM), involves tracking macronutrients (protein, carbs, and fats) to ensure adequate calorie intake while consuming nutrient-dense whole foods.
Overall, clean bulking involves consuming a balanced, nutrient-dense diet that promotes muscle growth while supporting overall health. By focusing on whole foods and avoiding processed and sugary foods, individuals can ensure that their bodies have the necessary building blocks to support muscle growth and achieve optimal health.
How To Calculate Macros
To calculate macros for clean bulking, you’ll need to determine your total daily energy expenditure (TDEE), which is the number of calories your body burns in a day, and then adjust your macronutrient intake based on your goals. Here are the steps to calculate your macros for clean bulking:
Determine your TDEE: You can use an online TDEE calculator to estimate your daily calorie needs based on factors such as your age, gender, height, weight, and activity level.
Determine your calorie surplus: To gain muscle mass, you’ll need to consume more calories than your body burns in a day. A calorie surplus of 250-500 calories per day is generally recommended for clean bulking.
Set your protein intake: Protein is essential for building and repairing muscle tissue. A good starting point for protein intake is 0.8-1 gram of protein per pound of body weight per day.
Set your fat intake: Dietary fat is important for hormone production and overall health. Aim to consume 20-30% of your daily calories from healthy fats such as nuts, seeds, avocado, and fatty fish.
Fill in the rest of your calories with carbohydrates: Carbohydrates provide energy for your workouts and support muscle recovery. Aim to consume complex carbohydrates such as whole grains, fruits, and vegetables, and avoid processed and sugary foods.
Adjust your macros as needed: Monitor your progress and adjust your macros as needed to ensure that you’re gaining muscle mass without excessive fat gain.
It’s important to note that macro calculations are not an exact science and may require some trial and error to find what works best for your body. Consulting with a registered dietitian or nutritionist can also be helpful in developing a personalized nutrition plan for clean bulking.
Comparing and Contrasting the Two Bulking Methods
Key Differences
Food choices: Dirty bulking involves consuming high-calorie, often low-nutrient-dense foods, such as fast food, processed snacks, and sugary drinks. Clean bulking, on the other hand, emphasizes whole, nutrient-dense foods such as lean proteins, complex carbohydrates, healthy fats, and vegetables.
Calorie intake: Dirty bulking involves consuming a large calorie surplus, often exceeding the body’s needs, which can lead to excessive fat gain. Clean bulking involves consuming a moderate calorie surplus, typically 250-500 calories above maintenance, to support muscle growth while minimizing fat gain.
Macronutrient composition: Dirty bulking typically involves consuming a high amount of carbohydrates and fats with lower protein intake, while clean bulking emphasizes adequate protein intake to support muscle growth while maintaining a balanced macronutrient ratio.
Health risks: Dirty bulking can lead to a higher risk of health issues such as obesity, insulin resistance, and heart disease due to the high consumption of processed and sugary foods. Clean bulking, on the other hand, can promote overall health by emphasizing nutrient-dense whole foods and a balanced macronutrient ratio.
Results: While both methods can lead to muscle gain, dirty bulking may lead to excessive fat gain and a longer time to reach desired physique goals, while clean bulking promotes lean muscle gain and may lead to faster results in terms of muscle growth and body composition.
Muscle Gain and Health
Both dirty bulking and clean bulking can lead to muscle gain, but the approach and outcomes differ. Dirty bulking involves consuming high-calorie, often low-nutrient-dense foods, leading to significant overall weight gain, including a substantial amount of fat. In contrast, clean bulking emphasizes consuming nutrient-dense whole foods, aiming to minimize fat gain and prioritize lean muscle mass gain.
As a result, clean bulking may lead to more efficient and sustainable muscle gain, making it easier to transition to a fat loss phase. Additionally, clean bulking can support overall health by providing essential micronutrients, while dirty bulking can increase the risk of health problems such as obesity, insulin resistance, and heart disease due to the high consumption of processed and sugary foods.
In summary, clean bulking can lead to more favorable outcomes in terms of muscle gain, fat loss, and overall health, making it a more optimal approach to building muscle mass.
Which Method is Right for You
Firstly, I never recommend someone to dirty bulk. with that being said, the choice between dirty bulking and clean bulking ultimately depends on your individual fitness goals, lifestyle, and preferences.
If you are looking to gain weight rapidly and don’t mind the potential negative health outcomes associated with consuming processed and sugary foods, dirty bulking may be an option for you. However, it’s important to keep in mind that excessive weight gain can make it more challenging to lose fat and can lead to negative health outcomes in the long run.
On the other hand, if you are looking to gain lean muscle mass while minimizing fat gain and prioritizing overall health, clean bulking may be a better approach. Clean bulking emphasizes nutrient-dense whole foods, which can provide important micronutrients, support overall health, and make it easier to transition to a fat loss phase once muscle gain goals have been achieved.
Ultimately, the key to achieving sustainable muscle gain and optimal health is finding an approach that works for you and is aligned with your individual fitness goals and lifestyle. A registered dietitian or certified fitness professional can help you create a personalized nutrition and workout plan that meets your specific needs and preferences.