Effective Clean Bulking Meal Plan!

Effective Clean Bulking Meal Plan!

Bodybuilders have always taken to approaches to getting big and shredded. When a bodybuilder refers to “bulking” they are eating as much food as possible while training for muscle growth. Following the bulking period a bodybuilder will calorie-restrict they diet and foot intake in order to burn body fat – this is known as the “cutting” phase. This process almost creates the illusion of craving out a sculpture of your physique. But there is a way to building your physique using a bulking  method without the unhealthy side effects, this is called a clean bulk.

Clean Bulking vs. Dirty Bulking

For bodybuilders, getting bigger and fatter on a bulk isn’t the ideal strategy but it is hard to control body fat increases when eating an excessive calories amount day in day out. Old-School bodybuilders like Frank Zane and Vince Gironda (who some people would say have the greatest physique of all time) built their physiques by adding five to eight pounds of fat-free muscle mass followed by another 10 pounds of muscle incorporated with 20 pounds of belly fat. See “BULKING Properly: Frank Zane 101”

Frank_Zane-content 2

Frank Zane


Vince Gironda

The “dirty bulking” school of thought takes the approach of – as long as you down enough protein, you can garbage disposal whatever else you want, regardless of food quality. Even if this method works which to some degree it does, it’s not a wise choice from a long-term health perspective.

If you are pounding foods loaded with sugar, trans fats, and omega-6 vegetable oils every day, cell-membrane integrity and elasticity can be compromised, chronic systemic inflammation can predispose you to disease—or at least debilitating joint pain—and you may just end up with the emotional stability of a seesaw.

On a dirty bulk poor food choices can reduce insulin sensitivity and nutrient partitioning toward the muscle cell. This makes it harder to gain quality muscle mass with each successive bulk, and next to impossible to shed that last layer of flab when shifting into a shredding phase.

An alternative to this method of dirty bulking is a hyper-micromanaged diet, or traditional “clean” bulk. You eat every 1½  hours, carry around seven different plastic containers yielding a weird mix of tuna and broccoli odors, display obsessive-compulsive behavior, have your life revolve around your diet, and likely become a social hermit.

That may work for the 5% of the population who are professional athletes and models, but it is not a sustainable approach for most of us with more common careers and lifestyles. These plans may look immaculate on paper, but they rarely work off of it. Luckily, there is an alternative plan that optimizes food choices for overall health and quality of gains and is also flexible enough in structure to be practical in the real world.

Bulking with macro’s

Hitting the right calories and macro-nutrients will always be the most important step in achieving any body composition goal, including bulking. Here’s a recommended starting point, using a 175-pound male as an example:


16 per pound of body weight
16 x 175 lbs = 2,800 calories



1g per pound of body weight
1g x 175 lbs = 700 calories (175g protein)



25% of calories
2,800 calories x 0.25 = 700 calories (75g fat)



Remaining calories
2,800-700-700 = 1,400 calories (350g carbs)

Using this method of bulking everything needs to be tested and assessed in order to produce optimal results in your physique. Ectomorphs may need to push the calories up to 20 per pound of body weight. Endomorphs may need to implement a more cyclical dieting strategy by lowering calories to maintenance levels or below on rest days (12–14 per pound of body weight) in order to avoid gaining fat.

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