Dirty bulking is a very common phase in the world of bodybuilding, especially among gym-goers who want to gain muscle and strength as much as possible. Lately, weight loss seems to become more of a popular goal than bulking. A lot of people are struggling with excess fat and weight, and they would love to get rid of it. Still, there are a lot of people who want to gain weight, and a dirty bulk is an easy and fast way to do it.
You may have heard about bulking up before. You may know that it involves eating a lot of food and training intensively. However, there’s dirty bulking and clean bulking. In both phases, you need to train hard, intensively, and regularly. Also, in both phases, you have a calorie-surplus diet. Yet, there are still subtle differences between the two.
What is Dirty Bulking?
When you want to gain weight, becoming stacked, you will need to bulk up by eating in a calorie surplus alongside resistance training. This leads to muscle and strength gains. A dirty bulking is one way to get you there, to muscle and strength gains. It basically allows you to eat whatever you want in whatever amounts you want while training hard and intensively. The point is to gain strength and muscle as fast as possible.
This phase is the complete opposite of weight loss when the aim is to work in a calorie deficit, so you would burn more calories than you consume. Yet, in a calorie surplus diet, you consume more calories so you could gain weight. A dirty bulk means that you eat lots of calories, ensuring you get more than you burn off despite working hard, which leads to weight gain in the form of muscle or fat.
That’s when we got to the dirty bulking vs clean bulking part. A clean bulk means you eat a lot of calories, but you are only focusing on whole and unprocessed foods. A dirty bulking plan, however, is off limits. You can have whatever you please, as you are only trying to ramp up those calories. This way, the dirty bulk diet takes bulking to a new level of weight loss. It is crucial to remember that a dirty bulk should be paired with lots of strength training. While you can eat whatever you love in whatever amounts- you need to ensure you get the most out of it via training.
A huge increase in calorie intake may make a lot of guys feel a bit daunting. That’s why there are those who go for high calorie shakes and mass gaining powders that will help support their dirty bulk gains.
How to Make The Dirty Bulking Work?
A dirty bulk may help you gain weight, there’s no doubt. Dirty bulking comes with great benefits and it can be effective long-term. Let’s check how to make it work. 
Maintain a calorie surplus diet
Some may argue that weight loss is an even harder goal to achieve than muscle gain. Yet, for a lot of people, muscle gaining can be very difficult. So, despite the fact that weight loss may be more of a common goal than gaining weight, we’re here to support your weight-gaining journey.
Having this said, it is obvious that dirty bulking is such a popular option for those who want to up their weight and pack on serious muscle and strength. For those who want to gain weight, a calorie surplus diet in the form of a dirty bulk is a highly effective way to add pounds. However, it is essential to remember that you need serious resistance training along the way. This is how you convert those extra calories to muscles.
Dirty bulking is highly effective for those who struggle to gain weight. Just make sure your body is constantly ed, meaning that you need to keep on eating. Even if we talk about dirty bulking, I would still recommend ensuring you mostly eat high quality unprocessed foods.
Promote muscle and strength gains
Research suggests that anywhere between 10 to 20% additional calorie intake (over the 100% maintenance) is enough to help you gain muscle. A dirty bulking usually focuses on going beyond this 10-20% range, combined with a lot of weight training. Eating in a significantly higher amount than the 10-20% range and especially eating a lot of high sugar and high fat foods, may easily promote a lot of fat gains too.
Still, while you may add fat, you will surely pack on serious muscle and strength gains considering the fact that you eat a lot of calorie dense foods, a lot of calories, and you combine it with strength training. That’s why lots of people in bodybuilding circles or taking part in team sports usually opt for a programmed weight gain through dirty bulking. This way, they gain a lot of muscle and strength.
Dirty Bulking Downsides
A calorie surplus diet during the dirty bulking phase will surely help you gain weight. Many of it will come in the form of strength and muscle if you have a correct workout plan. Nonetheless, it is important to understand that going for a dirty bulking plan may come with some side effects that you must be aware of. I recommend learning about them even before you start your dirty bulking plan. It is quite obvious that consuming high calories in a dirty bulking plan without limits may naturally bring some negative results. Let’s check them below.
Potential excess fat gain
When you’re in a dirty bulking plan, you don’t really track your calorie intake, you just aim to eat as much as possible. This may come with a huge increase in calories, leading to excess fat gain. That’s why it is so important to pair it with strength training to ensure you gain muscle. Nevertheless, a lot of that weight is still going to be in the form of fat, especially considering the large increase. A dirty bulking plan is a perfect plan to add weight, but too much fat will bring a lack of definition in your muscle shape and size. That’s why excessive fat gain (which is very likely to happen during dirty bulking) can do more harm than good if you’re planning to compete on stage soon. In short, a dirty bulk may leave you out of shape (despite adding weight and muscle).
Potential health risks
A huge increase in calories with the addition of fat could come with potential health effects. Especially considering that a dirty bulking plan doesn’t focus on whole and unprocessed foods only such as a clean bulking diet promoting eating healthy. Dirty bulking foods are off-limits, which means that a high intake of processed carbs and saturated fats could lead to potential health risks. Too many unhealthy and saturated fats are bad for our bodies. Eating them in large amounts could cause fat gain, alongside high cholesterol, high blood sugar levels, high blood pressure, increased risk of cancer, type 2 diabetes, and other issues. Yet, keep in mind that consuming these types of foods without exercising is what really increases health issues and risks. Eating them while exercising and strength training may reduce health issues, but we still can’t exclude the risks anyway.
Reducing performance during a dirty bulk
Considering you eat a lot of processed, high fat, and high sugary foods, you may start feeling quite sluggish during your dirty bulking. This feeling could reduce your performance both in the gym and in your daily activities. I guess we’ve all been there – eating a large pizza or burger with fries and then feeling quite sluggish after it. It is because of large amounts of refined sugars and sodium, leading to unsteady blood sugar levels and water retention. Dirty bulking may sound like a dream come true, but if you have a lot of junk food, you may start not feeling well. Studies suggest that a diet high in carbs can lead to fatigue and symptoms of depression. It will definitely lead to a negative impact on your cardio resistance.
Not sustainable long term
A dirty bulking plan can be an effective and awesome way to gain weight fast in the short term. Nonetheless, due to all of the possible negatives that I’ve earlier mentioned, it is surely not a long term solution. It is not sustainable long term because it will surely have a huge impact on your overall health, including your cholesterol, heart health, and overall fitness. A clean bulk is hard to sustain long term, but a dirty bulk is definitely not a long term option due to the negative effects on your health, not to mention it will also negatively affect your performance and physique appearance.
Dirty Bulk Diet
It is a diet that has one important rule: eat in a calorie surplus. That’s why it is a dream come true for most guys – dirty bulking allows you to eat whatever you love. Still, I recommend avoiding a few foods, even if you can eat as many calories as you can and whatever foods. Some examples include:
- Fish containing mercury, simply because it is dangerous
- Undercooked or raw products as they absorb microbes/harmful bacteria
- And anything else dangerous for your health, especially in large amounts
While you can eat pretty much whatever you love, I would still rather recommend you focus on healthy and unprocessed foods. While you can still have processed and high fat products such as pizza, cookies, burgers, ice cream, and others to ramp up those calories, you mostly must focus on:
- Foods high in calories
- Foods high in protein
- Whole eggs
- Fruits and veggies
- Pasta
- Nuts
- Seeds
- Berries
- Baked goods
You can also have numerous other stuff such as:
- High calorie mass gainers
- Protein powders and bars
- Fast foods
- And numerous others
Healthy Way To Bulk Up
As you can see, dirty bulking may be effective for a few guys, especially those who are very skinny and have a hard time gaining weight. But as you can also see, a dirty bulking plan comes with quite some negatives. For this reason, I would rather recommend a clean bulking plan instead of a dirty bulking one. Yes, it allows you to eat whatever you want, but it can be detrimental to your health, and sometimes even to your physique.
A clean bulking option is better as it still means that you work out hard in a calorie surplus diet, but you just exclude junk food. You try to avoid processed, high fat and high sugar foods. You just focus on whole, unprocessed, and healthy foods that provide a lot of fiber, protein, complex carbs, healthy fats, and plenty of vitamins, minerals, and antioxidants. The clean bulking plan is working in a calorie surplus safely. You plan your foods and your workout schedule, with planned calorie increases, limiting sugary, fatty, and processed foods.
You may gain weight slower, but much safer, while staying healthy and with muscle definition. Examples of what you should have on a clean bulk diet:
- Plenty of water
- Protein shakes
- Lean protein such as poultry, fish, and low fat dairy
- Healthy fats such as avocado, nuts, olive oil, various seeds, and nut butters
- Complex carbs such as quinoa, oats, whole grain pasta, various potatoes and rice versions
- Cruciferous veggies and dark leafy greens
- Lots of beans and peas
- All sorts of fruits and berries
During clean bulking, you better pay attention to the macronutrient content and eat in a slight calorie surplus (which is anywhere between 10-20% over your maintenance).
Conclusion
Now that you’ve learned more about dirty bulking (and clean bulking) you may have a better idea of which one is most suitable for your needs, based on your goals and current stats. You should pay close attention to which bulking route better suits you. Remember that dirty bulking will provide faster results and more weight gain, but it comes with health concerns, likely gaining too much fat and feeling sluggish from it. A clean bulking helps you pack on strength and muscle a bit slower, but you stay healthy and at the top of your game.
In the end, keep in mind that consuming so much sugar, processed and high fat foods will not do any good to your body. It may help you gain a lot of weight, but it has potential health concerns too. Anyway, if you really want to gain weight as much as possible, with most of it coming in the form of lean muscle, I recommend you pay attention to what Iron-Daddy.to has to offer.
We offer a lot of high quality anabolic bulking steroids that will help support muscle and strength gains. Moreover, they will help stay away from excess fat. The Iron Daddy team will help determine the best cycle for you and your goals too. This way, you can be ready to push more weight and bulk up in no time. You can get HUGE really fast with the help of the best quality products from Iron-Daddy.to (that we sell for the most attractive prices on the market!)
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