The Verdict. Both methods of bulking offer unique benefits, and like most things the best diet for you likely depends on the person. However, based on the existing research, lean bulks are likely your best bet for adding more lean mass and setting yourself up for more success and better results in the long run.
A dirty bulk usually means eating whatever you like as long as its in excess in an attempt to maximise muscle gains whereas a lean bulk involves being wary of over consuming calories beyond the necessary amount to gain muscle.
A dirty bulk is when you eat a lot of food with little regard for the quality of the food, usually resulting in weight gain that includes both muscle and fat. While it is possible to gain more muscle during a dirty bulk than a clean bulk due to the extra calories, it's also likely that you will gain more fat as well.
If your goal is to maximize muscle mass and you're okay with some fat gain, bulking and cutting might be appropriate. However, if you prefer a more gradual approach that minimizes fat gain while still building muscle, lean muscle gaining is generally more sustainable and healthier in the long run.
Dirty makes it easier to get into a calorie surplus. Clean bulking is healthier. Both can work, but both have their disadvantages. Namely, dirty bulking isn't as healthy and can cause disproportionate fat gain, whereas clean bulking is unscientific and needlessly strict.
Many who struggle to gain weight may find dirty bulking attractive because it is easier to gain weight consistently. The portion size of 500 calories of a burger is vastly different from 500 calories of chicken and vegetables. Unfortunately, there are various drawbacks to a dirty bulk.
The Verdict
Both methods of bulking offer unique benefits, and like most things the best diet for you likely depends on the person. However, based on the existing research, lean bulks are likely your best bet for adding more lean mass and setting yourself up for more success and better results in the long run.
Advantages of a lean body
2. Defined Musculature: Individuals with a lean body typically exhibit well-defined muscles, highlighting their muscularity and athletic prowess. Visible muscle definition not only enhances aesthetic appeal but also signifies strength, athleticism, and physical fitness.
With lower subcutaneous fat, muscle bellies look rounder, proportions become more pronounced, and overall aesthetics enhance—creating the illusion of a bigger physique.
If you are underweight, you should bulk. If you are overweight, you need to cut; however, the less training experience you have, the more likely it is that you will gain muscle simultaneously as you lean out (though you'll lose weight overall).
“If you're dirty bulking, you're not considering the quality or nutritional density of a food, but rather just laser-focused on overconsuming calories,” Dr. Dakkak explains. “There's no consideration for macronutrients. It's just eating at will whatever your heart desires — and then some.”
“Dirty” Bulking
For people who have trouble gaining weight, a dirty bulk can work wonders. After sometimes years of trying to gain weight on low-calorie foods, many lighter lifters have found that a few Twinkies, French fries, and fast-food burgers are just what they need to get the scale moving.
Now, for the age-old question: should you do cardio during bulking? The answer is yes, but with a balanced approach. Too much cardio can counteract the calorie surplus you need for muscle growth, making it harder to see progress.
The natural sugars from fruit will better support your clients' bulking goals. 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.
Muscle is denser than fat, meaning a kilogram of muscle takes up less space in your body than a kilogram of fat. So, even if you gain muscle and your weight on the scale increases slightly, you can appear slimmer and more toned.
Bear mode is a workout technique for getting stronger and looking more muscular in clothes. To get the physique, eat a 300-500 calorie surplus by consuming lean protein, healthy fats, and complex carbs. Work out your neck, shoulders, traps, and forearms, and do regular compound lifts and cardio.
Conclusion. Women tend to prefer men with fit, athletic bodies. They prefer men who are in much better shape than average but not as lean and strong as most men wish to be.
Their finding means that women prefer men whose torso has an 'inverted triangle' shape (i.e. a narrow waist and a broad chest and shoulders). This is a shape consistent with physical strength and muscle development in the upper body.
According to studies, women prefer lean muscle over “buff” guys.
Benefits of Lean Bulking
Bulking typically involves increasing your calorie intake. This helps increase body size for people who are working on muscle growth. Lean bulking also helps increase body weight but in a healthy way. Even if people want to get bigger, their goal is not generally to increase their body fat.
You can often cut for short cycles and see good progress but bulking takes a long time (unless you are using anabolic steroids). Most people can have highly effective cutting cycles in 8-12 weeks, but an effective bulking cycle should be 16-26 weeks on the low end and upwards of an entire year on the longer end.
Is peanut butter good for muscle building? If you're looking to bulk up, peanut butter does have protein—but it might not be the most efficient option. Two tablespoons of peanut butter have eight grams of protein, and about 190 calories. A typical protein bar has about 200 calories, and 20 grams of protein.
Bananas are an excellent source of natural carbohydrates, which are essential for muscle fuel. They are rich in potassium, which plays a significant role in muscle contraction and preventing muscle weakness.