What’s the Difference Between a Dirty Bulk and a Clean Bulk?
Have you been struggling to add the lean muscle mass you desire? You’re not alone. So, now what? IT’S TIME TO BULK! Unfortunately, many people don’t understand the difference between a dirty bulk and a clean bulk.
In this article, we will take a deeper dive into the topic so that you fully understand the difference between the two so that you can reach your physique goals faster.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
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What is the Difference Between a Dirty Bulk and a Clean Bulk?
When it comes to bulking, there’s a lot more to it than lifting heavy and getting in extra calories to support gains. The whole reason for bulking in the first place is to add lean muscle mass to your frame and mold it as if you were creating a masterpiece from clay and sculpting it to look a certain way. But a dirty bulk and clean bulk will get you entirely different results in the end.
Regardless of the bulk you choose, your total daily caloric intake needs to be higher than maintenance. For example, if your maintenance calories (where you neither gain nor lose weight) is 2,000, that means you need to consume more than that to put on any size.
Some people will add as little as 250 calories per day and see results, while others may need to increase daily calories by 500-1,000 in order to see changes in their physique. You’ll want to start on the lower end of the spectrum and work your way up until you find your caloric “sweet spot.”
The toughest part of the equation is what food you consume, which either puts you in the category of a dirty bulk or a clean bulk. Let’s look at both individually.
Dirty Bulk
A dirty bulk is absolutely the more fun of the two styles of bulking. The unfortunate part is that you’ll find yourself gaining more body fat in the process—and quite quickly.
Those who dirty bulk tend to eat whatever they want in order to put them into a caloric surplus. This generally means added carbohydrates and fats (and not the healthy kind you’d find in a clean bulk). People tend to eat ice cream, desserts, and other unhealthy food more than usual, thinking it will allow them to add mass quickly. In the end, this increases body fat levels at a staggering rate that often causes the individual to diet and engage in cardio following their bulk to shed off the added body fat.
Clean Bulk
If the goal is to add lean muscle mass, a clean bulk will unquestionably be the bulking method you want to follow.
A clean bulk will take longer than a dirty bulk to see results, but the results will be lean muscle being added rather than body fat that will later need to be shed. Utilizing a clean bulk strategy is where you increase your daily caloric intake, but you keep your macros clean. This means increasing the overall amount of lean protein sources, complex carbohydrates, and healthy fats while still eliminating unhealthy options (or at least keeping them to a minimum).
Which Bulk is the Right Choice for You?
Whether you decide on a dirty bulk or a clean bulk comes down to your goals. If you don’t mind adding body fat, a dirty bulk will undoubtedly get the job done. But if you want to focus on adding lean mass without adding unwanted body fat, a clean bulk is the way to go.
Regardless of if you dirty bulk or clean bulk, tracking your nutrition with something like MyFitnessPal can be advantageous to understanding where your calories and macros are at daily. They provide you with data you can use to make changes to your nutrition plan depending on your results.
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