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 for us to get into a calorie surplus (study). Processed foods can be faster to digest.
So, should you cut or bulk first if you are skinny fat? You should bulk first if you are skinny fat. A 10% caloric surplus is optimal to build muscle while ensuring you don't put on a lot of excess body fat. Stay in a surplus for a minimum of 4 months and then begin a slow, gradual cut. In humans.
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).
The general rule is that consuming an excess of at least 2,500 calories per week can help increase lean tissue by one pound of gained mass. This number is derived from several published studies, but it is generalized for the 'average exerciser.
A classic bulk usually means aiming to gain about 0.5–1 pound per week. That usually means eating a calorie surplus of 200–400 calories, weighing yourself every week, and adjusting. If you're gaining weight too slowly, add 200 calories.
A dirty bulk can lead to poor health outcomes, both now and (especially) down the road. For instance: if you eat an electrolyte-poor diet, you're asking for low energy, fatigue, muscle cramps, headaches, brain fog, and malaise. And electrolytes are just one class of nutrients.
Lean muscle is all about that shredded, sculpted look, while muscle bulk is more about sheer size and power. It's like the difference between a sleek race car and a hulking tank. Both have their advantages, so it all comes down to personal preference.
Processed meats, such as sausages, bacon, and ham, often find their way into our diets, but they are not the best choices for muscle development. These meats are typically high in sodium and saturated fats, which can be counterproductive to our muscle-building goals.
The Most Important Thing for Putting on Muscle: Eat More Food. As they say, muscle isn't made in the gym, but in the kitchen: If you want to bulk up, you'd be better off working out twice a week for 30 minutes and eating enough calories/protein, than working out 6 days a week and not eating enough.
So is creatine good for skinny guys? Yes, because this supplement helps to increase training performance, perform a greater volume of work, as well as contributes to gaining muscle mass and strength! It is a great addition to regular strength training and a well-planned diet with calorie surplus.
Most experts think the appropriate body fat range for beginning a bulk or cut should be between 10-15% for men and 20-25% for women. This range is ideal as it provides enough energy to build muscle while allowing for visible definition. Once you hit the upper end of the range, start cutting.
YOU DON'T HAVE ENOUGH MUSCLE MASS
Simply put, the more muscle mass you have, the lower your body fat percentage is going to be. As well, the more muscle mass you have, the more energy you expend (and fat you burn) even at rest. So in order to avoid being skinny fat, you'll want to ensure you prioritize building muscle.
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.
Most of the time, skinny fat people eat a diet high in carbohydrates and processed foods lacking adequate protein and nutrients their muscles need for growth. So even if you eat in a slight calorie deficit, as we recommend, you must eat high-quality, nutrient-dense foods to get results.
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.
One way to avoid getting too muscular is to focus on compound exercises that work for multiple muscle groups at the same time. These exercises include moves like squats, lunges, and pushups. Another way to avoid getting bulky is to use lighter weights and do more repetitions.
An example of clean bulking looks like eating more sweet potatoes and vegetables, and eating more whole protein sources like meat. When an individual clean bulks, they will see an increase in muscle mass with low fat gains. Examples of dirty bulking are eating pizza, chips, sausage, and ice cream.
Dirty bulking is when you drive yourself into a calorie surplus by any means necessary, causing weight gain and facilitating muscle growth. Dirty bulkers often rely on junk food because it's higher in calories and easier on the appetite. That makes it one of the easier ways for skinny guys to gain weight.
Most bulking diets recommend a surplus of 250–500 calories. If your calculator is off by more than that, you won't gain weight.
It is impossible for fat to directly turn into muscle, since fat lacks the nitrogen and no mechanism exists in the body to reconstruct fat into amino acids. No evidence has surfaced implying that amino acids can be made in the body from anything other than other amino acids, a process known as transamination.
It is important to understand the role of cardio during a Clean Bulk, which is that it should be used as a tool to maintain cardiovascular fitness, not to burn calories. ~60-75 minutes a week at a moderate intensity during this period of your training cycle is probably sufficient to maintain cardiovascular fitness.
We normally recommend gaining 20 pounds over 3–5 months.