Clean or dirty bulk

OddlyHetero · 2021-02-08T20:39:27+00:00

Eat clean, dirty bulking doesn’t make sense unless your on a cycle and can strip off the excessive fat easily without losing much muscle.

Taipoe · 2021-02-08T20:37:15+00:00

TDEE calculator add 500 thats how much you eat per day. Don’t dirty bulk if you are able to. Eat as much protein as you can to maximize muscle gains. No matter what you will gain fat as you gain weight so make sure to reach a weight you are happy with then cut so that you get rid of the fat and then you can bulk again while looking good

2b1d · 2021-02-08T20:23:44+00:00

Don't worry about 'dirty' bulking if you are skinny. Its better to eat to gain muscle, you'll gain fat too but you can work that off. After that you can trim your diet for your needs.

First you need to build the frame, then you can decorate it.

mikephilips40 · 2021-02-09T17:15:34+00:00

Do not dirty bulk. Most people are only looking at it from the pov that you will achieve the same result if you cut after dirty bulking anyways. But they fail to relize that while dirty bulking, it wreaks havok on your body hormonal balance. And you will basically be an unhealthy guy until you cut it away. I started at 5'8 119 and clean bulked to 165. Hard work ad dedication ftw

berttbeans996 · 2021-02-08T21:42:50+00:00

Just shoot for high protein and at least 3k calories a day

I’d recommend somewhere around 185g protein a day

2b1d · 2021-02-08T23:00:30+00:00

Thank you everyone for the replies. I'll try to clean-ish bulk at a heavy surplus to fill out until i hit a respectable size before dialing it back some. I'll look into switching to a ppl routine as well. I really appreciate it guys

Sylvester_Sterone · 2021-02-09T01:22:10+00:00

Eat a little bit above your tdee and make strength gains. You will not gain 20 pounds of muscle as a natural. Even with steroids, dirty bulking leads to unnecessary fat gain. Find the right amount of calories to make consistent gains in reps and total pounds on the barbell or dumbbell.

Focus on your bodyweight compare to your strength.

When the time comes to lean out a little... just drop the volume and keep the strength to preserve muscle.

GrandmasterHurricane · 2021-02-09T01:22:14+00:00

Eat clean foods at a surplus. Don't stuff your face with garbage.

OptimalMammal · 2021-02-09T01:50:55+00:00

The choices aren't either 'clean bulk forever' or 'eat a shit ton'. Do something in between.

Try +500 calories, weight yourself frequently, if you're gaining weight too quickly, dial back a bit etc. First time I ever bulked I went the 'eat a shit ton' route, put on way too much weight and had to cut for a long time.

User36474746 · 2021-02-09T01:54:05+00:00

That's tough, bud. I'm 6'4" 225 pounds and the best advice I'd give you is eat a lot of food and lift weights.

Do you do cardio? You might want to ease up on that aswell if you want to gain weight. Protein shakes also help, I drink mine with about 16oz of milk.

Taljiru · 2021-02-09T06:55:43+00:00

You can't rush gains, It might take more time but that the best approach for overall healthy+goodlooking physic. Slow and steady here wins the race.

Just add 300-500 calories to your daily intake and keep grinding, this way you will look good all year round and won't have to cut at the end (which sucks).

good luck mate!

Don_Draper27 · 2021-02-09T16:37:20+00:00

It's much harder to be lean so I would maintain that 15% and focus on that 300-500 cal range. Aim for 1-2 lbs a week while maintaining your body fat %.

It'll take a little longer for noticeable results but in the long run it'll pay off.

i-am-the-prize · 2021-02-09T16:40:45+00:00

you didn't mention your age, but assuming young....

so if you're 10% BF you're 150# of lean mass. say your goal is 200# lean, so 220# with 10% fat. eat 1.25-1.5G of protein x 200# to reach your target, or 250-300G of protein a day. it's a lot. there are various types that may benefit near (pre/post) workout and overnight for long release. do eat some carbs also after working so that your insulin spikes properly for glycogen recharge vs. adipose tissue gain. try whole foods, not just shakes and powder if your budget allows for beef and such.

minimize cardio. maybe some hiit to keep your circulatory system taxed occasionally, but "Bigger, Leaner, Stronger" by Michael Matthews is a good starting book on your question (clean vs. dirty) and being in a caloric surplus in order to create contractile tissue thanks to progressive overload asking your body to adapt to new stressors.

do know, your tendons/ligaments will need time to get stronger, too, dont get injured, ramp up sanely.

get myfitnesspal app and track everything to ensure you're getting enough macros.

and SLEEP, make it as much a priority as your lifting, growth hormone happens when you're asleep ("The time we spend in bed at night is of utmost importance to our bodies and minds. One such reason for sleep’s importance is that it is when your pituitary gland releases the majority of growth hormone to your body.") just google away. and GH is also known as "human healing hormone" it's not just about growth, but tissue repair.

Defiant_Mess5346 · 2021-02-08T20:31:07+00:00

If this is your first time working out you want to milk your noob gains as much as you can. You shouldn't dirty bulk as you will gain too much fat - eat in a 500 calorie surplus and you should be good. Put the emphasis on plenty of protein intake (150g+).

whhoa · 2021-02-08T20:55:56+00:00

I did dirty bulk and I recommend that, because I just wanted to get bigger quickly, and didn't care about gaining fat too. You'll likely look and feel more normal quicker by dirty bulking.

If you want muscles only, then clean bulk.

2021-02-08T23:25:55+00:00

You're very underweight you need to dirty bulk.

Title	Clean or dirty bulk
Author	2b1d
Upvotes	9
Comments	32
Date	February 8, 2021 8:22 PM UTC (5 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/lfkubm/clean_or_dirty_bulk/
Archive Link	https://theredarchive.com/r/askTRP/clean-or-dirty-bulk.740366 https://theredarchive.com/post/740366

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