What are Dirty bulking and Clean bulking?

Dirty bulking and Clean bulking are terms commonly using in bodybuilding to describe two different dietary situations during the bulking cycle.

What is Dirty Bulking?

Dirty bulking usually focuses on providing more calories for bodybuilding and growing muscle mass. In this process, you don’t pay much attention to whether the food calories consumed are far more than the calories needed by the bodybuilding, or whether these foods are healthy foods.

Choosing Dirty bulking’s bodybuilder will largely result in eating some junk food, which may include fast food, sugary snacks, fried foods, or other foods that are high in calories but not high in nutritional value. In the process, they also do not pay particular attention to whether they will eat too many calories, just want to speed up the growth of muscles and gain strength through more food intake. In the process, a large amount of fat may be accumulated in the body because the excess calories are not used effectively by the body.

What is Clean Bulking?

In contrast to Dirty bulking, clean bulking requires a controlled caloric intake during muscle building, so that the bodybuilder consumes enough energy for daily exercise without excessive surplus, and avoids excessive fat accumulation after bulking ends. At the same time, clean bulking focuses more on high-quality sources of heat. During this period, lean protein, complex carbohydrates and healthy fats are usually chosen, as well as mineral and trace element intake. This includes including lean meat, fish, eggs, legumes, fruits, vegetables, nuts and other foods in your diet to support your body’s health and muscle growth.

Dirty Bulking vs Clean Bulking

Clean bulking looks better, literally. It looks more professional and healthy. Is that the case?

Because clean bulking is actually still on a diet to some extent, bodybuilder’s weight gain in this mode is still under control. As a result, the dirty bulking will gain weight faster than the clean bulking, and the bodybuilder will gain weight quickly and provide a greater level of strength in this situation. This is a faster way for people who are looking for weight and not so much for lean muscle. However, the side effect of this weight gain is also obvious – fat accumulation. Therefore, if your goal is to lean muscle, the corresponding cutting cycle is essential. Those who chose clean bulking did not gain weight as quickly as dirty bulking, but they gained less fat and their muscles looked thinner and more streamlined.