If you’re a bodybuilder, you’re probably very familiar with what bulking is. This means you are consuming certain foods in a caloric surplus to increase your mass and weight while building muscle. But have you ever heard of clean bulking?
Clean bulking, also known as lean bulking, is one of the approaches to bulking with the goal of increasing lean body mass while minimizing body fat. This is usually followed by those who want to grow bigger without much fat gain. It is different from dirty bulking that would require supplementation from brands like Thorne Research, a diet that focuses on consuming calorie-dense foods traditionally thought to be unhealthy to gain weight quickly.
Let’s take a closer look at what you should be eating for clean bulking.
What to Eat for Clean Bulking
Clean bulking is a safe and healthy approach to getting bigger that produces better long-term results in the long run. Take a look at the different food to consume when creating a clean bulking meal plan, based on the three primary macronutrient groups:
- Protein
The goal is to consume 15-25% of your daily caloric intake from protein. This means consuming a large amount of healthy protein, including:
- Meats like lamb, beef, and pork
- Poultry like chicken, eggs, and turkey
- Fish
- Dairy products including cheese, milk, and yogurt
- Legumes, nuts, seeds, and soy
- Protein powders and supplements from brands like Vital Nutrients at Supplement First
- Carbs
Don’t be scared of carbs! If you are bulking, you’ll find that carbohydrates are an important macronutrient that doesn’t only give you energy, but necessary nutrients to maintain good health. In fact, there is evidence that indicates low-carb diets may result in a loss in muscle mass despite strength training!
Carbs should take up about 50% of your daily caloric intake. When clean bulking, go for healthy sources of carbs like:
- Fruits
- Vegetables, including starchy vegetables like sweet potatoes
- Whole-grain foods including quinoa and whole-grain pasta
- Fat
Many people fear fat, but just like carbs, there’s nothing to fear. Dietary fats have essential nutrients our bodies need, and a diet very low in fat is linked to limited performance and muscle gains!
You won’t need a lot of fat in your diet, just about 20-35% of your daily calories. Here are the healthier sources of fat to include in your diet:
- Olive oil
- Fatty fish like salmon, sardines, mackerel, and herring
- Peanut butter or other nut butters
- Avocado
- Nuts and seeds
- Dairy products including cheese, milk, and yogurt
- What to Avoid
Because this is clean bulking, it’s important to avoid the following foods:
- Highly-processed foods including fried foods, canned goods, sugary cereals, chips, fast food, full-fat ice cream, and packaged pastries.
- Proteins such like fatty cuts of pork and beef, along with processed meats like bacon, ham, pate, salami, and sausage.
- Saturated fats like butter, margarine, and certain oils.
- Sugary beverages
Wrapping It Up
Keep this list of foods in mind as you prepare your future meals for a successful clean bulking season.
