Sport Clean Bulking

Sport Fitness
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R.Lewis

1
Over the last month I have seen more and more Noobs using this term.

I presume that when you say 'clean bulking' or 'clean bulking diet' you are trying to add muscle without gaining any fat.

GIVE UP - yes you can do it, and it will be fairly easy to yield some good results for the 1st few months, but its not going to last forever.

Forget 'clean bulking'. Trying not to put on fat will just slow down your gains. Dont be worried, just cycle bulking and cutting as you see fit and you will see much better results in a much shorter time.
 
But "clean bulking" is better than bulk to just put on any type of weight, like eating sticks of butter and 5 level cakes ans copious amounts of trans fat saturated fried/processed foods. I think a lot of people use clean bulk to mean as you said, to minimize fat gains etc...but the titles often skewed and/or re-named for some odd reason.
 
actually, maybe someone can help me with this. I'm trying to intake 3k+ calores a day, while intaking 300+ grams of protein, but at the SAME TIME staying under 10g of sat. fat. It was really easy when i was cutting, but i was taking in 1500-2000 calores, and 150g of protein. Should I just say screw it to the sat. fat, and just try to keep it under like 20g, and eat myself some peanut butter, mayonaise, and icecream? I'm eating egg whites, special K, skim milk, turkey cold cuts, lots of things like that which don't have too much saturated fat. Currently 5'10, 155lbs, trying my hardest to get some more meat on me.
 
Unless you're a statistical anomaly, nobody ever got "big" by slow-bulking to control fat gains.

If you're a stick and ever want to get big, you'll just have to accept fat gains. If you just want to add a little muscle, that's a different matter.
 
From what I have always understood and read the best approach and meaning of clean bulking is to eat in a decent caloric surplus, but still maintain a very clean diet. Dirty bulking is jamming your face with fast food and making the gaining of fat ratio much higher than that of muscle. Of course you will gain some fat while clean bulking, but the goal is to lessen that by eating clean food and a smart training program. The law of thermogenics does apply yes, however just has we known that combining certain marconutirents together can produce a great effect for fat loss, the same principal applies to muscle gain. I can understand your point Lewis, but I must disagree to just wave a hand and allow the fat to just pile on without a smart and clean approach.
 
i can eat clean and hit my cals and not put anything on same if i eat anything. well anoying. i think only way for me to put more on is weight training badly.
 
I am glad this thread was started, as I'm starting my clean bulk on Monday.

My question is since you gradually add 200-250 cal/day to reach where you make muscle gains without BF gains, where/when do you add the complex carb calories in?

Breakfast? PreWO? PWO? PPWO?

Any ideas?
 
theleip said:
From what I have always understood and read the best approach and meaning of clean bulking is to eat in a decent caloric surplus, but still maintain a very clean diet. Dirty bulking is jamming your face with fast food and making the gaining of fat ratio much higher than that of muscle. Of course you will gain some fat while clean bulking, but the goal is to lessen that by eating clean food and a smart training program. The law of thermogenics does apply yes, however just has we known that combining certain marconutirents together can produce a great effect for fat loss, the same principal applies to muscle gain. I can understand your point Lewis, but I must disagree to just wave a hand and allow the fat to just pile on without a smart and clean approach.
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I gain just as much fat on 5000 calories of essentials (protein, EFAs) + junk as I do on 5000 calories of chicken and vegetables. The only difference is, I can actually stick to the 5000 calories with junk for long enough to be effective, and it actually will put size on because of consistency.

If anybody can show me a person that's actually gotten big by bulking clean, I'd like to see it. I don't mean gaining 5-10 lbs. Show me somebody that was <160 and got up to 200+ by eating clean.
 
There are countless natural body builders who do that. I don't really get what is so hard to understand about this. And chicken and veggies isn't exactly the standard for clean bulking either. You need lots of complex starch for glycogen feed. Most junk food is high in carbs and sat. fat, which is not the best ratio for building muscle as fats slow the process of quick acting protein. Not to mention in the fast food arena all the mounds of trans fat and high processed sugars that don't let the system function to its full ability.

Not everyones goal for gaining muscle his to have massive strain on their heart and just be walking muscle with bad flexibility and clogged arteries. Different goals, for different people and I don't really see how dirty bulking really helps any of the goals that people here have.
 
theleip said:
There are countless natural body builders who do that. I don't really get what is so hard to understand about this.
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Name one.

Not everyones goal for gaining muscle his to have massive strain on their heart and just be walking muscle with bad flexibility and clogged arteries. Different goals, for different people and I don't really see how dirty bulking really helps any of the goals that people here have.
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I'll repeat my earlier question. HOpefully you don't dodge it this time:

Show me one person that's gone from <160 to 200+ by clean bulking.
 
I really don't think that we need to show you picture after picture of bodybuilders who bulk on clean diets. Nor does Mreik need to justify his stats to you (which are more impressive than 5-10lbs). If you are that much of a child that you can't google yourself, then so it says about your knowledge of the subject.
Oh and as for dodging questions, I would like to see you throw up scientific fact to support your amazing dirty bulk being I showed you evidence that supports clean.
 
"I think that clean bulks are somewhat over rated. Obviously you want to keep the bodyfat to minimum versus lean muscle mass, but everybody worries so much about a little bit of fat that it really hampers their gains. Think about it. If you are gaining .5 pounds a week, you are still gaining a bit of fat, let's say .1 pounds of fat a week. If you gain a pound a week then you may bump that up to .25 pounds of fat gain per week. But you have also almost doubled your muscle gain from .4 pounds a week to .75!! If you add 20 pounds of muscle to your frame you will have only added 6 or 7 pounds of fat, which, with the added muscle mass, you will be able to burn off in no time at all. During the same time the "clean bulker" will have gained 13.5 pounds, 3-4 of which were fat. See the difference not worrying about a litte fat can make? If your diet is really fine-tuned and you do a little cardio you can keep your body fat gains even lower than the example I gave, but to really gain muscle mass quickly you will have to gain some fat! Once you are done gaining the mass you want, simply trim the fat and you'll be huge and cut. /end rant"

Quoted off a guy from bodybuildingforum. It makes alot of sense.
 
theleip said:
I really don't think that we need to show you picture after picture of bodybuilders who bulk on clean diets. Nor does Mreik need to justify his stats to you (which are more impressive than 5-10lbs).
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Then it shouldn't be a problem to post what he gained by clean bulking, should it?

If you are that much of a child that you can't google yourself, then so it says about your knowledge of the subject.
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Right-o. Considering that to date I'm apparently one of the strongest people here, and built up from a paltry 125 lbs to a comfortable 200+ lbs at that, I have no idea what's going on, right?

Neverminding the fact that I struggled for years to break 165 lbs by laboring under this "clean bulking" line of thought, and it was only by actually saying to hell with it that I actually managed to get up and over 200 lbs.....

Oh and as for dodging questions, I would like to see you throw up scientific fact to support your amazing dirty bulk being I showed you evidence that supports clean.
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SHow me science supporting clean bulking. HINT: There isn't any.
 
I would like to state again that clean bulking isn't about not gaining fat, clean bulking is about eating a clean diet to maximize your growth effort. Its really easy to support a claim that helps promote lack of knowledge and laziness. Clean bulking isn't as easy no, but its more effective. What most of you keep talking about is slow bulking on a clean diet. Not the same thing.

*this post was in respone to Jman.*
 
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theleip said:
I would like to state again that clean bulking isn't about not gaining fat, clean bulking is about eating a clean diet to maximize your growth effort. Its really easy to support a claim that helps promote lack of knowledge and laziness. Clean bulking isn't as easy no, but its more effective. What most of you keep talking about is slow bulking on a clean diet. Not the same thing.
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Did you read this before you posted it? Seriously, this doesn't even say anything.

Clean bulking maximizes growth? How?

Lack of knowledge and laziness? By eating enough calories to grow and not worrying about some vague standard of "clean food"?

More effective? Show me proof. My results, and those of many others, say otherwise.

Slow bulking on a clean diet is all you can do. Very very few ever see fast gains on a clean diet.
 
PMDilly said:
Then it shouldn't be a problem to post what he gained by clean bulking, should it?



Right-o. Considering that to date I'm apparently one of the strongest people here, and built up from a paltry 125 lbs to a comfortable 200+ lbs at that, I have no idea what's going on, right?

Neverminding the fact that I struggled for years to break 165 lbs by laboring under this "clean bulking" line of thought, and it was only by actually saying to hell with it that I actually managed to get up and over 200 lbs.....



SHow me science supporting clean bulking. HINT: There isn't any.
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Well bravo to you for being one of the strongest people here. That obviously means you know everything about the science behind nutrition and working out and the rest of us should bow to your glory. You do what works for you, great. Personal progress of your own account though for the record doesn't really stand for me on the scientific fact side of things. Regardless of that your attitude about the matter expresses more than I need to know about your credibility.

So you do what you need to do for yourself, but be careful spouting out to people who don't understand fundamentals to go stuff their face with mcdonald's. I however am no longer going to debate someone who can't understand basic macro breakdowns and how they have importance to gaining muscle. Unprocessed whole foods are better for the body, point blank. There is just no debate there and in turn better for growing muscle. I am not surprised if you were eating chicken and veggies all the time you didn't grow muscle, as that isn't what maximizes gaining muscle. But then I forget you are the expert here right, we are just mere morons.
 
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