Which is better? A study published by the National Institutes of Health, Effect of Nutritional Intervention on Body Composition and Performance in Elite Athletes, compared the results of each diet. Of course you can still have some ice cream when clean bulking, just don't eat ONLY ice cream! Also called lean bulking, clean bulking encourages eating "clean foods." That means high-quality, healthy foods that are calorie-dense, but are also nutrient-dense foods. A clean bulk uses a more moderate increase in calories in addition to healthier food choices. Your food choices will determine if you are following a clean bulking diet or a dirty bulking diet.Ī dirty bulk diet typically involves eating a lot of extra calories from high-calorie foods, like junk food, fast food, and processed foods with saturated fats to promote quick weight gain. As I mentioned, a caloric surplus is required, however, the type of food you eat is very important too. While eating large amounts of food may sound like a dream come true for many of us, it is difficult to just gain lean muscle without excess fat gain. See related: The Skinny Guy Bulk up guide: Count Macros not Calories! By slowly increasing your calorie intake and upping the intensity of your resistance training, you can ensure that your weight gain is from more lean muscle, not more body fat! They can help you design a meal plan that balances the "macros" ensuring you get the right amounts of protein, carbs, and healthy fats.
Especially if you consult a personal trainer, registered dietician or the trained staff at your gym, you can be sure that your exercise plan will use those extra calories for muscle-building. However, if done right, it’s not only safe, it’s one of the most effective methods for gaining muscle mass. Some people claim that bulking is unhealthy because it can lead to fat gain. Any calorie intake beyond what your body needs to maintain your current bodyweight is a calorie surplus that your body can then use to build muscle. It usually refers to a gradual increase in the number of calories you take in combined with intense weight training.
If you are somewhat new to bodybuilding lingo, there's a word, "bulking" that you may have heard but wonder what it means.
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