The clean bulk strategy is exactly how it sounds – a standard bulk as opposed to gaintaining or dirty bulking. This is our bread and butter approach for efficient and effective results.
- Eat at a caloric surplus of approximately 300 calories above maintenance (this will depend on your bodyweight, see the next point)
- Bodyweight gain of 0.25% or bodyweight per week, or 1% bodyweight increase per month
- Protein levels are 2 to 3g per kilogram of bodyweight (try to trend nearer the 3 than the 2)
- Carbs and fats fall where they may
- Keep a 80% ratio of minimally processed foods
- Run this for anywhere between 14 to 42 weeks
Details
The key KPI here is the bodyweight gain on the scale, coupled of course with good hard training. It’s very simple – if the weight isn’t going up 0.25% a week, you are not eating enough calories.
Duration
Break weeks
Benefits
- This is the way to go if you’re serious about body recomposition in any form, whether you’re looking to get jacked and stacked or toned. Even if you’re ‘just’ training for health, it’s worthwhile to be on a bulk for a while to increase muscle size for movement quality and longevity
Limitations
- If you’re new to intentional eating, you should be getting used to eating at maintenance first
- If you’re life is hectic, busy, and/or stressful, it’s not the time to go on an intentional bulk