Have you been trying to gain muscle mass but have been struggling with the process due to a lack of energy, a weight gain, or a complete lack of progress? Have you given up and decided to take a break from your dieting regimen after only a few weeks, only to be disappointed with the results later on? If so, then this Clean Bulking guide is for you. It will teach you what it takes to have success building muscle while still maintaining your current body-fat percentage. In other words, this guide will teach how to bulk without getting fat!
First, let’s briefly speak about basic stuff about clean bulking.
What’s Clean Bulking?
Clean bulking is the act of maintaining your current body-fat percentage while still putting on some additional muscle mass through clean or healthy food consumption.
This method of bulking is commonly known as “clean bulk” because it does not include the consumption of unhealthy fatty foods. So, clean bulking is the exact opposite of dirty bulking.
Benefits of Clean Bulking
- Build muscle faster
- Lose fat faster
- Save money
- Gain more muscle and strength
- Eat more food and calories; experience a better metabolic rate, and allow yourself to eat more food without gaining weight.
It’s not always easy to switch from a bulk diet to cutting, but it is much easier when you clean bulk. By eating clean, you will find that the weights go up fast with very little effort as your body turns fat into muscle rather than the other way around. There are so many health benefits of clean bulking as well because your body will be in much better shape after switching from a bulk diet to cutting as well as losing weight.
Even if you are on a budget, don’t worry! Check our FREE guide below to learn how to bulk with a budget of 50 dollars:
Bulking on a Budget Under 50$ a Week – Ultimate Guide
Things You Should Know Before Clean Bulking
Clean bulking is the act of gaining muscle with the goal of looking bigger and stronger, but not gaining fat or making your diet unhealthy. You can achieve this by eating enough protein, complex carbs, fats, fruits, and vegetables while avoiding junk food.
Clean bulking is not: becoming fat and unhealthy while trying to gain muscle mass.
Let’s get started!
Calculate your BMI (Body Mass Index) – You can find your BMI by going to Google (or other search engines) and typing in BMI Calculator. All you need is your height and weight! Keep in mind that the calculated number might not be 100% accurate but it will definitely give you a good idea of where you stand, especially if you are trying to lose some weight or gain some muscle mass. This will help you calculate how much you should be eating daily.
Women might have to take a slightly different approach to bulking, check the article below:
Bulking for Women – The Only Guide You Need
Also, men who are skinny should take a look at the guide below:
Best Diet for Skinny Guys to Gain Weight and Muscle – Ultimate Guide
Eat enough protein – Protein is essential for building muscle mass. Eat at least 1 gram of protein per pound that you weigh. If you weigh 150 pounds, you should eat at least 150 grams of protein every day. This will help your body build new tissue and repair old tissue after workouts.
Eat complex carbs – Complex carbs are the best way to gain some weight without gaining fat or giving your body an unnecessary workload. You should try to consume 60% of your calories from complex carbs, 30% from protein, and 10% from good fats (unsaturated). Some great sources of complex carbohydrates are whole wheat bread, nuts, oatmeal, brown rice, etc.
Eat enough healthy fats – Healthy fats are essential for your body and will help you build new tissue and repair damaged tissue. You should eat good amounts of omega-3 fatty acids (found in fish like salmon, mackerel, tuna, and sardines) (they can be found in flax seeds). With an average of 100 grams of omega-3 every day, the amount of Omega-3 fatty acids you will consume through food can be increased.
You can also get your Omega-3 from fish oil supplements, check the article below:
17 Best Fish Oil Supplements that Will Make You Feel Wonderful
Eat dark green veggies and fruits – Food like broccoli, spinach, and tomatoes contain high amounts of fiber (which helps with weight loss and all kinds of diseases). Fruits like blueberries, raspberries, and apples also contain many nutrients that will also raise your health levels.
How to Clean Bulk? What to Eat During a Clean Bulk?
You can clean bulk by eating low-fat high protein foods. These foods include lean meat chicken breast, skinless white turkey breast, lean beef, and whitefish. Some vegetables can be included in this diet as well such as carrots and broccoli. Avoid processed foods that contain hydrogenated oils, trans fat, soybean oil, corn oil, or peanut oil.
Bulking diets should be high in calories, high in carbohydrates, and high in protein. The carbohydrate content of a bulking diet should come from complex carbohydrates that are low glycemic. This means that the foods you eat should have low sugar content and you should stay away from processed foods as much as possible.
Bulking diets should also include oatmeal, brown rice, whole grains, and potatoes because these also have a low glycemic index. Beans can be included as long as they are not heavily processed such as baked beans or refried beans. It is better to go with canned beans instead of bean paste so you can avoid the hydrogenated oils and other added chemicals that food manufacturers use these days.
When you are clean bulking you are also not supposed to eat within two hours of bedtime. If you get hungry during the night then get something small like fruit or a bowl of oatmeal with some honey for taste instead of eating full meals only to do it again later in the day. It is good practice not to skip meals either when decreasing calories especially when trying to lose weight.
If you are looking for healthy snacks to eat at night, check the article below:
Best Healthy Snacks to Eat At Night
Also, you probably heard the saying that “Breakfast is the most important meal of the day”. If it is, what should you eat at breakfast while you are bulking? Check our article below:
Best Breakfast for Weight Gain – BULK UP!
Clean bulking is easier than you think, just follow the guidelines here and you’ll make muscle without gaining excessive fat.
Do not listen to people who claim that dirty bulking is the only way to get big. Taking shortcuts by jeopardizing your health should never be an option. Trust the process and soon you will be rewarded.
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