Many bodybuilders and fitness enthusiasts bulk by consuming more calories in a day in order to gain muscle mass. However, there is a strong argument against the dirt bulk vs. clean bulk approach. The debate between dirty bulking and clean bulking is an important one, as each approach affects not only muscle growth but also fat gain, performance, and overall health. In this guide, we'll break down the differences, pros and cons, and help you decide which bulking method aligns best with your fitness goals.
What is a dirty bulk?
You may be thinking “What is a dirty bulk?” but the answer is simple. Think about maximizing your calorie intake, but not caring about the food quality entering your system. When you dirty bulk, your goal is just to eat as much as you can to help quicken your weight gain (foods such as fast food, pizza, ice cream, and sugary drinks). Often, this leads people to eat high-calorie and highly processed foods. Even if their protein is high, often fat and carbs are excessive. This approach can have drawbacks, especially regarding overall health and body composition.
What is a clean bulk?
A clean bulk focuses on quality over quantity. While still maintaining a calorie surplus, you eat a nutrient-dense whole foods diet, such as lean proteins, whole grains, healthy fats, and lots of fruits and vegetables. The goal is to gain muscle while minimizing fat accumulation, making it a more controlled and sustainable approach. Clean bulking typically involves tracking specific macronutrients and ensuring a balanced intake of protein, fats, and carbohydrates. Foods commonly included in a clean bulk are chicken breast, salmon, brown rice, sweet potatoes, nuts, and leafy greens.
Clean bulk vs. dirty bulk: Key differences
If the differences are not clear enough, let’s break down clean bulk vs. dirty bulk! It’s simple: there are key differences between the calorie surplus, nutrient density, food choices, rate of weight and fat accumulation, and more!
Calorie surplus approach:
As mentioned before, a dirty bulk has no constraints or restrictions when it comes to choosing what foods you’ll eat on a given day. A clean bulk, however, maintains a moderate surplus with a structured approach to food intake, ensuring more muscle gain and less fat accumulation over time.
Nutrient density and food choices
Clean bulking focuses on whole, nutrient-dense foods that provide essential vitamins, minerals, and fiber. Dirty bulking prioritizes calorie consumption, often from low-quality sources of food, including highly processed foods that can lead to fat gain.
Rate of weight gain and fat accumulation
Dirty bulking results in more rapid weight gain, but much tends to be in the form of fat versus muscle. Clean bulking promotes slower, more controlled, and sustainable weight gain with a better muscle-to-fat ratio.
Long-term health considerations
Dirty bulking may lead to short-term muscle gains, but the excessive consumption of processed foods and unhealthy fats can negatively impact heart health, blood sugar levels, and overall well-being. Clean bulking, with its emphasis on whole foods, supports long-term metabolic health and better digestion.
Performance and energy levels:
A clean bulk provides sustained energy and better digestion due to nutrient-rich foods. In contrast, a dirty bulk can lead to sluggishness, inflammation, and inconsistent energy levels due to the consumption of processed foods and excess sugar.
Pros and cons: Dirty bulk vs. clean bulk
At a high level, these are the pros and cons of a dirty bulk vs. clean bulk! You’ll want to weigh out your goals with this list to see what option is the best for you.
Pros of a dirty bulk
Here are a few of the pros of a dirty bulk:
- Faster weight and muscle gain
- Less need for strict meal planning
- Easier to reach high-calorie goals
- More food flexibility and variety
Cons of a dirty bulk
And a few of the cons of a dirty bulk:
- Higher fat accumulation
- Increased risk of metabolic issues
- Potential sluggishness and digestive discomfort
- Harder to maintain long-term
Pros of a clean bulk
If you are not fully convinced the clean bulk route is best for you, check out this list:
- Leaner muscle gains with less fat
- Better digestion and overall health
- More sustainable over time
- Supports consistent energy levels and performance
Cons of a clean bulk
Don’t get us wrong, there are sometimes a few drawbacks of going the more sustainable route in the long term:
- Requires more meal planning and tracking
- Slower muscle growth compared to a dirty bulk
- May be more expensive due to whole food choices
- Can be challenging to hit high-calorie goals
Who should try a dirty bulk (and who should avoid it)?
Dirty bulking may be an option for individuals with very high-calorie needs, such as “hardgainers” (people who struggle to gain weight) or for those who want to build muscle only in the short term. However, if you have cardiovascular conditions, such as insulin resistance, or are concerned about excessive fat gain, you shouldn’t take this approach. A dirty bulk can work for short-term muscle-building goals but requires a strict cutting phase afterward to shed excess fat.
Who should opt for a clean bulk?
A clean bulk is ideal for individuals who prioritize long-term health and body composition. Athletes in weight-class sports, fitness enthusiasts aiming for sustainable muscle gain, and those focused on reducing fat accumulation should opt for this approach.
Practical tips for bulking (dirty or clean)
Here are some of our most practical tips for bulking – in either way. If you choose a dirty bulk, or clean bulk, there are right ways to approach both!
Calculating your daily calorie surplus
To determine your ideal calorie intake for bulking, calculate your Total Daily Energy Expenditure (TDEE) and add 250-500 calories, depending on how aggressively you want to bulk.
Macronutrient breakdown for bulking
A solid bulking diet should include high protein intake (1g per pound of body weight), moderate to high carbohydrates for energy, and healthy fats for hormone regulation.
Sample meal plans or food lists
For example, these are the types of foods you would be eating in a dirty vs clean bulk:
- Dirty Bulk: Burgers, fries, pizza, sugary cereals, whole milk, fast food.
- Clean Bulk: Grilled chicken, quinoa, salmon, nuts, whole grains, and vegetables.
Importance of progressive overload and exercise
Regardless of bulking type, strength training is essential. Progressive overload—gradually increasing weight or resistance—ensures continuous muscle growth and adaptation.
Supplements and Support
Both dirty and clean bulks can benefit from supplements like whey protein, creatine, muscle gain supplements and multivitamins. Protein powders, such as whey protein, can help meet daily protein goals, while creatine supports strength and muscle gains. For those on a dirty bulk, additional fiber or micronutrient supplements may be necessary due to a lack of whole foods in the diet!
Choosing clean vs. dirty bulk for your goals
Ultimately, the best bulking method between a clean vs. dirty bulk depends on your goals, metabolism, and personal preferences. If maximizing size quickly is the goal, a dirty bulk may be an option—but it comes with downsides. If long-term health, lean muscle gains, and sustainability matter more, a clean bulk is the better choice.
FAQs
Comparing clean vs. dirty bulk, which is better?
A clean bulk is generally better for long-term muscle growth and health, while a dirty bulk works for rapid gains but comes with fat accumulation.
How long should a dirty bulk vs. clean bulk last?
A dirty bulk should typically be short (8-12 weeks) to avoid excessive fat gain, whereas a clean bulk can be maintained for longer periods (4-6 months or more).
Can I switch from dirty bulk to clean bulk halfway through?
Yes! Many lifters start with a dirty bulk to accelerate gains, then transition to a clean bulk for refinement.
Which one builds muscle faster: dirty bulk vs. clean bulk?
The main question around dirty bulk vs clean bulk is focused on which builds muscle faster. A dirty bulk leads to faster weight gain, but not all of it is muscle. A clean bulk promotes more efficient muscle-building with less fat accumulation.
References
- Rivera, H. R. (2019, February 15). Hardgainers And Their Nutritional Requirements! bodybuilding.com. Retrieved February 12, 2025, from https://www.bodybuilding.com/fun/hugo47.htm
- Kosmas, C. E., Bousvarou, M. D., Kostara, C. E., Papakonstantinou, E. J., Salamou, E., & Guzman, E. (2023). Insulin resistance and cardiovascular disease. The Journal of international medical research, 51(3), 3000605231164548. https://doi.org/10.1177/03000605231164548
- Fitness, O. (2023, August 25). How to calculate TDEE (Total Daily Energy Expenditure) | OPEX Fitness. OPEX Fitness. https://www.opexfit.com/blog/how-to-calculate-tdee-total-daily-energy-expenditure
- Dieter, B. (n.d.). How to clean bulk - Bulking up the healthy way. https://blog.nasm.org/how-to-clean-bulk
- Lonnie, M., Hooker, E., Brunstrom, J. M., Corfe, B. M., Green, M. A., Watson, A. W., Williams, E. A., Stevenson, E. J., Penson, S., & Johnstone, A. M. (2018). Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults. Nutrients, 10(3), 360. https://doi.org/10.3390/nu10030360