When it comes to clean vs dirty bulk, Some would say that in order to run a clean bulk, you should eat all the “clean” foods available in order to maintain optimum health. A dirty bulk is when you purposely include less healthy food options for the sake of reaching your goal weight. Consider dirty bulking a ‘by any means necessary’ approach whereas clean bulking is the more considered approach.
Clean vs Dirty Bulk – Is it a matter of perspective?
It’s important to note that this question has no direct answer aside from the individual’s choice of what is considered “dirty?” If someone has breakfast, just eggs with veggies are healthy, yet if they have an omelet with cheese along with their eggs and vegetables then it becomes a bit more dirty or unhealthy. Your perspective determines whether or not something is considered “clean” or not so there isn’t really any 100% right way to do a clean bulk. It all depends on how the individual defines “dirty” weight gain and how strict they decide to be.
If you want to maintain a healthy lifestyle with a bulk, it’s best to be aware of what foods are considered “cleaner” than others. The cleaner the food, the less processed it is, and thus there will be more nutrients for your body. For example, if you were planning on putting on some serious weight, it would be better to eat foods such as potatoes or rice because of their high-calorie content and low-fat content. They have a higher carbohydrate content which will help with the building of new muscle fiber. If you plan on putting on a dirty bulk then you could look at foods such as junk food, candy, sugar-rich sauces, and so forth.
Clean vs Dirty Bulk – What is more important? Health or Results?
If you want to follow a “clean bulk” then you will have to plan your meals ahead of time. This involves putting together healthy meals, snack ideas, as well as having all the ingredients available in order to make those meals. This way you can ensure that you are getting the proper amount of nutrients throughout the day. If you plan on doing a more dirty bulk, you would probably have to rely more on say fast food and the processed ready-made microwaveable foods available at a grocery store for example.
Although this may be easier, chances of you getting enough nutrients throughout your day are reduced significantly.
Dirty Bulking vs Clean Bulking
People who dirty bulk can be identified by their body composition. Since they are not picky about what types of food they eat, this makes it very easy for them to get fat deposits from fast-digesting carbohydrates such as potatoes, white bread, candy bars, etc. This will make them put on a lot of weight very fast, but it is just temporary and unhealthy.
Clean bulking people can be identified by their body composition as well. Since they are only focusing on the nutrient content of their meals, they will have much more muscle mass gains with proportionally less fat gain. In this case, picking clean sources for carbs, proteins, and fats is necessary for this type of bulk.
The gains from dirty bulking rather than clean bulking are likely to last shorter as well. Since the body gets so much unneeded energy to function at a higher capacity, it will store most of it as fat since it doesn’t need all that energy. With clean bulking, you gain less weight initially, but the gains are of better quality and more sustainable.
Bulking is constantly emphasized upon people who want to get big for aesthetics or sports (especially power-lifters, footballers, etc.) but it is even more important for bodybuilders. Since they constantly work with weights in order to look good, they need to make sure their diet consists of enough nutrients to effectively build muscle without sacrificing good health.
Clean Bulking on a Budget – Clean Bulking Foods List
A clean bulk is the right choice for those who want to gain muscle mass as quickly as possible without any unnecessary fat gained as a result. Since there are many benefits from clean bulking, it’s important to know which healthy foods can be included and which ones should be left out.
- Fruits such as berries, apples, bananas, oranges, and other fruits that have a lower glycemic index are good options for clean bulking. These types of foods will not leave you feeling tired or lethargic after a meal.
- For vegetables, kale, sweet potatoes and spinach contain high amounts of vitamins and minerals while being low in calories. You can even try adding some avocados and mushrooms to each of your meals.
- Whole grains such as brown rice, whole wheat bread, and oatmeal can be a great choice while clean bulking. These foods contain high amounts of fiber which helps the body process food quickly and release harmful toxins naturally. They also will provide you with energy that lasts throughout the day. White rice can be picked up pretty cheaply from the supermarket. Brown rice which is better will be a little more expensive, but it has more nutrients than white.
- Eggs are also an option while bulking because they contain high amounts of protein and amino acids that help build muscles.
- Whole milk is another excellent source of clean bulking. On top of the high amounts of calcium, it also contains proteins and important nutrients for muscle growth. Whole milk has more calories than skim or low-fat options, so it is best for those who are looking to bulk.
On the other hand, there are some healthy foods that can be included during a dirty bulk such as cheese. If you get cravings for chocolate or candy during a diet, it’s fine to include them cravings in your clean bulk plan because they all contain small amounts of nutrients.
While some whole grains are considered “cleaner” than others, they can all be included in a bulking diet since they provide the body with energy.
- For proteins, fish is an excellent choice for both dirty or clean bulking because it contains high amounts of omega-3 fatty acids that are essential to the proper function of cells in our bodies.
- Foods such as rice or crackers will provide the body with low amounts of nutrients but high amounts of calories and carbohydrates that can help fuel muscles during workouts.
- For those looking to add muscle mass quickly, whey protein powder is a good option during any type of bulk. Just keep in mind that many powders contain artificial sweeteners and other ingredients that aren’t natural to the body.
If you’re planning on eating fast food while bulking, make sure it’s an occasional part of your clean bulk plan because there aren’t too many options that are healthy. Most fast food contains a high amount of sugars and unhealthy fats while being low in nutrients.
- Nuts such as almonds and peanuts are good options for those looking to clean bulk because they are high in unsaturated fats that can help boost testosterone levels, which are essential for muscle growth. They also contain many nutrients that are important for proper body function. Try going for a tub of natural peanut butter which can be bought by the kilogram.
- Last but not least, Seeds are a great option too because they contain high amounts of unsaturated fats and proteins. Ground-up seeds can be bought in large packs to save money also. These are easily added to smoothies to help you cram in some nutrients.
Without the proper knowledge of what foods provide the body with important nutrients while being low in calories, many people can risk gaining unnecessary fat during a bulk.
Without adding too much extra fat to your frame, you can include fast food, candy, and other “dirty” foods into your diet while bulking to provide yourself with the calories that are needed to gain muscle mass. Just make sure that if you are including these types of foods, they are an occasional part of your bulk plan.
Conclusion- Dirty Bulking vs Clean Bulking
The dirty bulking technique is not as effective or healthy as clean bulking. The primary goal of bulking should be to maintain lean muscle mass while gaining weight, and the clean bulking approach does this better than the dirty one. Clean bulky food has more protein and fewer carbohydrates which will help you gain weight without losing any muscle gains you’ve made in your workout routine.