Skip to Content

How To Clean Bulk

For the record, I hate the term “clean bulk”. Generally speaking, a clean bulk is referring to eating a whole lot of healthy foods in order to gain pure muscle mass. On the flip side, a so-called “dirty bulk” is eating a butt ton of junk food to gain as much weight as possible, not worrying about fat.

Why do I hate this term? Because it’s not the type of food you shove down your gullet, it’s the AMOUNT of food that determines fat gain.

Is it better to eat healthy? Of course. But if you eat 5000 calories of only chicken and vegetables, you’re still going to put fat on your body (and have some insane gas, too). If you truly want to build muscle, you need to be in a caloric surplus. And when you eat in a surplus, some fat gain is inevitable, but you CAN limit it.

By increasing your calories slowly, you’ll be able to limit your fat gain. As an example, if you increase your intake by 100 calories every few weeks, it will give your body an opportunity to adapt to these new caloric levels. If you take an aggressive approach and drastically increase your calories suddenly, that is when you’ll see the most fat gain. Yes, even if it is all “clean” food.

If you want to build muscle, you need to accept that there will be some fat that comes along with it. But if you understand the right way to go about it, it will be a very tiny price to pay!

Share The Love

About Matt Rosenman

With over 15 years of experience in health and fitness, Matt Rosenman is the expert voice behind Matt’s philosophy is simple: no foods are off-limits, and a healthy lifestyle shouldn't be complicated or restrictive. As a certified personal trainer with a bachelor’s degree in Health Behavioral Sciences, Matt brings well-rounded expertise to his blog. From revamping classic recipes with a nutritious twist to debunking health myths, he guides his readers through the maze of fitness fads with science-backed advice. Featured in major publications and with a strong following on social media, Matt is committed to making “healthy” uncomplicated—proving there's no need for a cheat day when you’re enjoying delicious, better-for-you meals every day. Join Matt on his mission to simplify health without sacrificing flavor. Learn More