What is the dirty bulk?

A dirty bulk is when you go into a caloric surplus by eating whatever and whenever you want. This usually includes a lot of junk, greasy, and fatty foods.

What is a dirty bulk vs clean bulk?

Dirty Bulking vs Clean Bulking: The Facts

Clean bulking is when you set a relatively small calorie surplus and build muscle slower and in amore controlled way. You're less likely to gain body fat that way. Dirty bulking, on the other hand, is when you pay less attention to the size of your calorie surplus.

Is dirty bulking worth it?

Dirty bulking may be a viable option for those who struggle to gain weight by conventional means, but it does come with some health and performance risks as well. The existing body of scientific evidence does not support dirty bulking as being any more effective for adding muscle than a traditional hypercaloric diet.

Should a skinny guy dirty bulk?

Is Dirty Bulking a Good Way to Bulk Up? Dirty bulking has a few advantages, especially for skinny guys who are having trouble gaining weight: Junk food is less filling per calorie, making it easier to eat enough calories to gain weight (study).

What should I avoid during a dirty bulk?

In a “dirty" bulk, the athlete consumes processed, highly palatable foods: burgers, fries, pastries, ice cream, milkshakes, fried chicken, doughnuts, candy, and other calorie-dense foods.

Is DIRTY Bulking Worth It?

How long should a dirty bulk last?

It likely wouldn't have any long-term effect on your health, assuming you go back to eating healthy. However, if you dirty bulk for 2 or 3 months, it's still likely won't have any long-term effect that can't be reversible, but still, you could start to feel some of the effects.

What not to eat during a clean bulk?

Avoid sugar and processed food

Both sugary and processed foods like a burger and fries will help you quickly meet your calorie intake goals, but are terrible for your body. The sugar and saturated fat that pushes the calorie content of that type of food is bad for you.

Can you get a six pack on a dirty bulk?

You can still build the foundation of six-pack abs while bulking as it's still a muscle group like any other in your body. However, your abs won't be visible until you have a low body fat percent.

Can you eat McDonald's on a dirty bulk?

And burgers, ice cream and any other sugary, highly calorific fatty-foods won't cut it. If you want to pack on muscle, then you need to eat clean and ditch the dirty bulking.

Should you cut first or bulk?

Generally, it's better to bulk first and then cut if your goal is to build muscle. But, again, it all depends on your goals. Bulking first and then cutting allows you to increase muscle mass and then cut down excess fat or weight you gained during the bulk.

What is the best meat for dirty bulking?

Best Foods for Dirty Bulking

High-protein meats, including pork, beef, chicken, turkey, fish, eggs, egg whites, and legumes. Because you're not worried about excess fat intake (in fact, you want those extra fat calories), you can enjoy the fattier cuts of meat rather than sticking with lean, clean cuts.

How many pounds should I bulk?

The sweet spot for a lean bulk is to gain no more than 0.5-1 pound of body weight each week. For most people this will be split 50/50 between muscle and fat gain. So, basically you will gain 1 pound of fat for each pound of muscle – which is a good ratio.

Is Peanut Butter good for a bulk?

Peanut butter

This easy-to-use and easy-to-eat food can be used in a variety of recipes from smoothies to on-the-go snacks. Just one tablespoon of peanut butter has four grams of protein, making it a good source of protein for building muscle.

How can I bulk without gaining belly fat?

Can I eat whatever I want and still gain muscle?

While you can certainly eat whatever you want and gain weight (assuming you are in a caloric surplus), the types of foods (macronutrients) you consume can and will impact your lean muscle growth, fat gain, and performance.

Is it easier to lean bulk or dirty bulk?

The Bottom Line

Clean bulking and dirty bulking both work for gaining muscle mass. But the fact that dirty bulking is easier and—as a result—more effective for some people is undeniable. On the other hand, dirty bulking also brings a much higher risk of fat gain and (over time) health problems.

What is the healthiest bulking food?

Is rice good for a bulk?

Rice: White rice has been arguably considered one of the best foods for adding muscle. It provides a high volume of carbohydrates per serving and is an easy filler. Combine rice with some veggies and protein for a perfect post-workout meal. Whole grain bread: Bread has gotten a bad rap lately.

Why do I weigh so much but look skinny?

Muscle is denser than fat, and as it is more compact within your body, as you gain muscle mass, you end up looking thinner, no matter your physical weight. So, if you've been doing a lot of strength training lately, it's likely this is the reason that you're looking fantastic but not dropping those numbers.

At what body fat should you stop bulking?

Always bulk if you are close to or below 8% or 17% body fat for men or women, respectively. Always cut if you are close to or above 18% or 28% body fat for men or women, respectively. If between 8-18% (men) or 17-28% (women), you can choose either, depending on how lean you want to be in 2-3 months' time.

How long does a 20 lb bulk take?

We usually recommend gaining between 0.5–1.5 pounds per week. Gaining more slowly tends to yield leaner gains, whereas gaining weight faster tends to yield faster muscle growth. GK gained 1.4 pounds per week, allowing him to gain 20 pounds in a little over 3 months.

How long should a 20 pound bulk take?

Although it's easy to gain weight by eating more calories, gaining 20 pounds of muscle mass is a bit more challenging. A reasonable goal is to gain 0.5 to 1 pound of muscle mass each week, which should take you 20 to 40 weeks to complete.