Clean Bulking Explained: A Complete Beginner’s Guide

By Your Health Magazine

Generally, the most common goal for almost everyone going to the gym is shedding those extra and stubborn fats. However, there is some of the gym-goers category who are more interested in gaining weight to increase their muscle size and strength.

How fast can you bulk up? This is the most common question you might hear from beginners at the gym. There are several ways to achieve this goal; however, some result in excessive fat gain, which is obviously not desirable by fitness enthusiasts and athletes.

On the contrary, clean bulking is considered a healthy, sustainable strategy. This article will shed light on how to clean bulk, its effectiveness, and the best foods in this regard.

Clean Bulking – What is it?

In simple words, clean bulking is a sustained calorie surplus. This means you eat more calories than you burn and eventually gain more weight, whether in the form of muscle or fat. Typically, this strategy is paired with high-intensity resistance training to boost muscle gains.

Clean bulk is also known as Lean bulk, where you tightly regulate a calorie surplus while constantly trying not to gain excessive fat.

Mainly, the clean bulking diet is comprised of minimally processed whole foods. However, high-calorie junk foods are limited in order to promote a leaner body.

Usually, clean bulking is preferred by athletes who are willing to stay lean during the off-season. This usually includes boxers, martial arts fighters, physique athletes, and strength athletes.

With that being said, the process is relatively slower than other bulking methods; thus, it is not the best-suited option for everyone.

How’s Clean Bulking Different from Dirty Bulking?

In opposition to clean bulking measured, dirty bulking is the slower approach.

According to the dirty bulking strategy, there are no foods that are prohibited. You can eat as much as you can to pack on weight, regardless of whether there’s a fat gain or muscle gain.

Though dirty bulking is a rather effective way for muscle gains and increasing strength, there are several side effects associated with it, such as feelings of sluggishness, high cholesterol and blood sugar levels, and excessive fat gains.

How to Get Started with Clean Bulking?

To get started with clean bulking, the first step is to decide your daily calories to maintain your weight. There are several online calorie calculators that can help you in this regard.

Initially, you can go for a surplus of 10%-20% calories. For instance, an average-sized man with a weight of 79kg (175 pounds) would add an approximate amount of 250 to 500 calories, while an average-sized woman of 61 kg (135 pounds) can add a surplus of up to 200 to 400 calories.

In addition, your daily protein intake must be about 0.7 to 1 gm per pound of your body weight (making it approximately 1.6 to 2.2 gm per kg) to boost muscle gains. The remaining calories of your day must be made up of fats and carbs, depending on your choice.

What to Eat and What NOT to Eat in Clean Bulking?

Unlike dirty bulking, you can not eat everything in clean bulking; instead, you have to focus on whole, unprocessed foods; however, it does allow high-calorie foods in small amounts.

You can enjoy your favorite foods in moderate amounts, but it might make it more difficult for you to stay in calorie surplus. Therefore, it might be best to avoid or limit some foods.

Foods You Can Eat:

Lean Proteins: Chicken, turkey, fish, pork, beef, cottage cheese, protein powders.
Healthy Fats: Avocado, nut butters, olive oil, fatty fish, and seeds.
Legumes: All types of beans, including navy, black, and great northern beans, chickpeas and kidney beans.
Fruits: Oranges, pineapple, apples, bananas, and all types of berries
Leafy Veggies: Swiss chard, kale, collard greens, and spinach
High-quality carbs: Quinoa, oats, sweet potatoes, brown rice, and oats.

Foods to Avoid or Limit

Beverages: Sweetened coffee, lemonade, soft drinks, and sugary drinks
Saturated Fats: Butter, margarine, and some oils
Highly Processed Foods: Canned soups, chips, fast food, fried food, full-fat ice cream, and cakes and cookies.

Conclusion

Clean bulking is a technique in which you consume slightly higher calories daily to increase your muscle weight and strength. Usually, this method is utilized by athletes who can’t afford fat gains while attempting to grow muscles. Remember to always discuss with your healthcare provider to stay safe and fit.