What is a clean bulk?
- Monitor your calorie intake. To gain weight, you must eat with a calorie surplus.
- Avoid sugar and processed foods.
- Do cardio while bulking.
- Make sure you get adequate rest.
- Do not bulk for too long.
What should I eat on a clean bulk?
A clean bulk diet should consist of whole, minimally processed foods like lean meats, vegetables, fruits, whole grains, and healthy fats. You should also be sure to consume enough protein and calories to support muscle growth.
Why is clean bulking so hard?
Bad news first: A clean bulk is hard. Everything that makes whole, nutritious foods an advantage for people trying to lose weight (it’s filling, high in fiber, and nutrient-dense) makes it challenging when you’re trying to increase caloric consumption.
10 Ways to Maximize the Muscle Building Process During a Bulk
- Start Your Bulk from a Lean State.
- Progressively Eat More Calories.
- Eat Enough Protein.
- Prioritize More Carbs to Fuel Hard Training.
- Train More Frequently.
- Train More Volume.
- Train a Variety of Rep Ranges.
- Train Closer or To Complete Muscle Failure.
Clean Bulking Rules
- Master nutritional intake. To put on weight, you need to eat at a calorie surplus.
- Avoid sugar and processed food.
- Do cardio while bulking.
- Opt for compound movements.
- Ensure adequate rest.
- Don’t bulk for too long.
How much should I eat to clean bulk?
That means that, during a lean bulk, you should be eating around 3,500 calories per day – 300 above “maintenance”. In addition, you will need to consume 175 grams of protein per day.
Bulking for beginners
- Eat at a caloric surplus.
- Eat moderate protein and fat, and a substantial amount of carbs.
- Lift heavy and focus on a moderate rep-range.
- Avoid “dirty bulking” to avoid excess fat gain.
- Eat at a caloric deficit.
- Don’t rush weight loss.
How to Lean Bulk
- Eat at a caloric surplus but avoid excess fat.
- Consume protein with every meal.
- Perform light cardio during every session.
- Add nuts and nut butters to your diet.
- Perform compound lifts over isolations.
- Use carb timings to maximize workouts.
- Get plenty of rest.
- Understand your limitations.
How can I bulk without being unhealthy?
A healthier way to bulk up
When following a clean bulking approach, the goal is still to eat a calorie surplus with plenty of protein, though high calorie, processed, sugary foods are restricted. A calorie surplus of 500 calories is usually a good place to start to promote muscle gains ( 2 ).
Is it healthier to cut or bulk?
If your goal is to gain muscle and strength and you aren’t concerned with gaining a bit of fat in the process, a bulk may be a good choice. On the other hand, if you’re looking to lose fat and maintain muscle, a cut may be more in line with your goals. For individualized guidance, consult a registered dietitian.
However, this doesn’t have to be the way.
- Keep body fat low by playing the long game.
- Focus on compound exercises.
- Eat to build muscle.
- Make sure you’re consuming enough protein.
- Don’t neglect your sleep.
- Change the way you think about gaining fat.
Can you bulk without eating healthy?
No. Bulking correctly takes planning and a firm understanding of how foods are used in the body to fuel hard training, recovery, and muscle accretion (building). Just like you wouldn’t fill a sports car with low quality gas, you don’t want to just eat anything while you bulk.
How to Avoid Getting Sick While Bulking
- Basic Gym Hygiene.
- Don’t Train Too Hard Too Early.
- We Don’t Need to Train to Failure.
- Take Breaks Before Fatigue Accumulates.
- Live a Generally Healthy Lifestyle.