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.
“It comes from the old adage, 'If you want to get big, you got to eat big. ' But from a health standpoint, there are risks to that. And research has shown dirty bulking is unlikely to get you the results you're looking for.”
In addition, the more weight gained during a bulk, the more likely there is to be an increase in fat, too. More body fat means less insulin sensitivity. With time, this could lead to type 2 diabetes. And, ironically, this can make it more difficult to build muscle, as insulin needs to work properly in order to do so.
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.
If you do decide to “dirty bulk” the degree in which you do so will determine how much muscle and fat you gain. Dirty bulking might take a shorter time to gain weight, but will lead to increased fat gain compared to lean bulking. Lean bulking takes longer but won't require as big of a cut post bulk.
Clean bulking combines eating more nutritious foods with a regular exercise routine, so it could be a great way to help you reach your fitness goals. However, it is always important to see your doctor before starting any weight-related program.
Most bulking diets recommend a surplus of 250–500 calories. If your calculator is off by more than that, you won't gain weight.
Can I Use the 2,500-Calorie Diet to Gain Muscle? Yes, you can. This is commonly known as bulking – a muscle gaining phase of body building where you intentionally consume more calories than your body needs and work out more through weight training.
The bottom line is that it is important to keep bulking in perspective. Aim to gain no more than one pound of body weight per week. If you're gaining more, it's likely due to a fat gain versus muscle growth.
No matter what your reason is for wanting to gain weight, here's a simple fact: Most teens have no reason to try to gain extra weight. Extra weight may increase your body fat, putting you at risk for health problems. So focus on being healthy and strong.
Start by cutting around 500 calories from your diet each day to help you burn 1 pound (0.45 kg) of fat each week. Stick to a diet that's about 40% carbs, 40% lean proteins, and 20% fat to help you stay energized and lose weight after bulking. Continue your regular strength training workouts to maintain muscle mass.
Consume 0.8-1g per pound (1.6-2.2g per kg) of body weight in protein every day. Consume the rest of your calories from foods composed of carbs and fats. Eat vegetables to keep up your fiber and micronutrient content for your general health. If you are not gaining weight, add more carbs and/or fats to your meal.
DIRTY BULK
This is when you eat whatever you want, and as much as you can, to gain weight as fast as possible. Typically this includes a lot of unhealthy junk food. With a dirty bulk, a lot of the weight gained will be from fat, which will not help your situation if you are skinny fat.
May lead to health problems such as high blood pressure and insulin resistance. Bulking can be expensive due to increased food intake and supplements. Requires a significant amount of time commitment to achieve desired results.
Can fat turn into muscle? We're sorry to disappoint, but no, fat cannot turn into muscle. Fat and muscle are two completely different things, and your body can't turn one into the other. You can lose fat and gain muscle (or gain fat and lose muscle), but one does not magically transform into the other.
When your caloric surplus is too large and contains too many carbohydrates and fats, you'll put on body fat. To maintain a lean bulk, you'll need to eat at a calorie surplus that consists of extra protein and wholegrains, without containing too much fat. Aim for 20% of your intake coming from good fat as a maximum.
We normally recommend gaining 20 pounds over 3–5 months.
Healthy weight gain of 1-2 pounds per week can be expected when reasonably increasing energy intake. It takes an excess of about 2,000 to 2,500 calories per week to support the gain of a pound of lean muscle and about 3,500 calories per week to gain a pound of fat.
It is a macronutrient (macro) split/macro tracking diet with its total daily calorie content composing of 40% carbohydrate, 40% protein and 20% fat. Bodybuilders employ this macro split when they wish to 'cut' (lose weight), maintain or 'bulk' (gain weight).
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.
Decreased Muscle Mass
Your body composition may be another reason why you are still gaining weight while in a calorie deficit. If you have a higher body fat percentage and lower muscle mass, then you are probably burning fewer calories than if you had more muscle mass.