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?

A dirty bulk typically involves eating a lot of extra calories from high-calorie foods, including junk foods, to promote quick weight gain. A clean bulk uses a more moderate increase in calories in addition to healthier food choices. But which one is best for achieving optimal mass?

What is an example of a dirty bulk diet?

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?

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.

Is 3500 calories enough to bulk?

You'll need about 3,200 calories to maintain your current weight. That means that, during a lean bulk, you should be eating around 3,500 calories per day – 300 above “maintenance”. In addition, you will need to consume 175 grams of protein per day.

Is DIRTY Bulking Worth It?

30 related questions found

How long can I dirty bulk for?

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.

Can I dirty bulk if I'm skinny?

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).

Is dirty bulking faster than lean bulking?

Dirty Bulking vs Clean Bulking: The Facts

Dirty bulking, on the other hand, is when you pay less attention to the size of your calorie surplus. You'll likely build muscle faster this way, but the downside is you'll also have less control over body fat during the process.

Can I eat junk while bulking?

If you eat a large quantity of junk food when you bulk, you will get to your targeted weight quickly, but it is not that healthy for you. The number of carbs you will be ingesting can affect your blood sugar and your insulin levels which can alter your overall health.

What are the best dirty bulk meals?

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 calories a day is a dirty bulk?

Dirty bulking demands that you eat at least 500 calories above your normal Total Daily Energy Expenditure. As a hard gainer, you should be aiming at about 3,000 calories daily and should vary depending on how much of a hard gainer you are.

Is dirty bulking quicker?

Dirty bulking is one way to get bigger faster. As opposed to lean or “clean” bulking, which focuses on healthy foods and aims to build muscle without adding fat to the body, dirty bulking is a no-stops approach to getting yourself into a fast calorie surplus to get you bigger faster.

What foods do bodybuilders avoid?

  • Are you new to fitness and wish to build muscles like Jeff Seid or Steve Cook? Then this article is a must-read for you. ...
  • Flax seeds. ...
  • Sugar. ...
  • Unhealthy Carbohydrates. ...
  • Alcohol. ...
  • Fried food items. ...
  • Fast food. ...
  • Spicy food.

Is 3 months enough for a bulk?

First, the most effective bulking cycles are generally at least 3-4 months, if not longer. Where this can be difficult for some people is that even if you are incredibly on top of your macronutrients, you will likely also gain some fat while gaining muscle in a bulking cycle.

Is it harder to cut after a dirty bulk?

When to Start Cutting. Whether you did a lean bulk or a dirty bulk it doesn't matter. The only thing that's certain is that now you've got some fat loss to take care of, and there's a good way and a bad way to go about it.

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.

Should you bulk or cut first?

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.

Should you do cardio while dirty bulking?

Cardiovascular conditioning will benefit your body whether you're bulking or not. When you complete your bulk and go back to more regular styles of training, or cutting, you'll find cardio extremely testing if you've not kept at it during the bulk. Health is just as important as gains, so get your cardio done.

How much protein do I need on a bulk?

To increase muscle mass in conjunction with regular exercise, the American College of Sports Medicine (ACSM) recommends that a person eats between 1.2-1.7 g of protein per kg of body weight per day. For a 130-lb woman looking to gain muscle mass and strength, that's 71-100 g, and for a 150-lb man, that's 82-116 g.

Is 4000 calories too much for bulking?

1. Bodybuilders – While preparing for a competition, a 200-pound (91 kgs) bodybuilder may have to consume 4000 calories a day as a bulking diet for maximum muscle building (9). 2. Basketball, football, and rugby players – They may need to consume anywhere from 3000 to 4500 calories a day (7).

Is 2500 calories a day good for bulk?

An estimated 2,500 to 2,800 excess calories are needed to gain one pound of lean mass. Of course, this number is highly dependent on individual factors like level of training, starting body composition, genetics, and overall diet.