Clean bulk how much calories

However, your starting fitness level and body composition can strongly affect what type of weight you are able to gain and how quickly. We know that building muscle requires an increase in protein and calories combined. And while we can continue to argue over whether or not a clean bulk or dirty bulk approach supplies these to the diet best, overall nutrition should also be factored in. Certain vitamins and minerals are important for supporting muscle growth. Nutrition is also key for recovery, reduced risk of disease, improved energy, mood, and overall wellbeing.

So including more nutritious food options into your bulking diet could offer additional advantages. Lean bulking usually emphasizes more nutrient-dense, whole foods and has the potential to supply more nutrients than a dirty bulk loaded with heavily processed foods and empty calories. Studies suggest that vitamins A, C, and E may play a role in supporting muscle growth, and these vitamins are most commonly found in fruits and vegetables 8. In addition, adequate intakes of B vitamins, zinc, vitamin D, and calcium are also thought to be important, with meat and dairy being the best sources 9.

And it's not so much the amount of food you are eating but the type of foods that matter. Even at higher calorie levels, nutrition deficiencies occur - a large number of people in this country are overfed and undernourished If a majority of calories are coming from high fat, high sugar, or heavily processed foods, you could be missing out on a lot of essential nutrition to support your muscle-building efforts.

There is also the health concerns of consuming a diet high in not-so-healthy ingredients, like added sugar, trans fats, saturated fat, cholesterol, sodium, etc. Higher intakes of heavily processed foods have been linked to a number of chronic diseases and increased inflammation 11 , 12 , 13 , 14 , 15 , 16 , And while these concerns may not directly affect your ability to build muscle mass, poor food choices can really add up and negatively impact your life over time. Clean bulks also set you up for more success on a maintenance diet following your bulk, since you are continuing to instill healthier habits.

Proper nutrition beyond macro balance and protein intake may offer added benefits for your health and muscle growth capabilities. A lean bulk is likely more apt to offer a more nutritious approach to bulking, but a basic understanding of nutrition with an emphasis on more nutrient-dense foods is needed. Both methods of bulking offer unique benefits, and like most things the best diet for you likely depends on the person.

However, based on the existing research, lean bulks are likely your best bet for adding more lean mass and setting yourself up for more success and better results in the long run.

Sticking to a bulking diet might sound easier than it is. For many, it can be a challenge to get enough calories consistently and master their lean bulk macros for optimal results. Learning how to meal prep for muscle gain is a great start to help keep you on track and ensure you are hitting your nutrition goals consistently. Lean meats. Here are the calculations:.

When bodybuilding, this needs to be increased to sixteen. Macronutrients Calculator. Meal 1. Meal 2. Meal 3. Eight ounces of chicken breast One tablespoon of barbecue sauce One large white baked potato One medium banana A handful of almonds. Meal 4. Ten ounces of ground beef Two cups of boiled white rice A plate of fresh green salad One tablespoons of peanut butter Two tablespoons of balsamic vinegar.

Total protein calories grams Total carbs calories grams Total fat calories 88 grams. Total calories So, instead, cheat sensibly. Only Cheat Once per Week. Use Your Cheat Wisely. Seven Tips for Clean Bulk. Always Watch the Calorie Count. Keep the Macros in Check. Healthy Foods are Vital. Every Month—Check Your Progress. Use Supplements. Exercise for Muscle Gain. Cardio has its place—but not in serious bulking. Allow me to reveal in this guide the most useful supplements to accelerate mass: Protein Powder Hitting your macro protein targets every day can sometimes be challenging.

Mass Builders Useful products—but you should use them with caution. Some ideas include: Chicken wrap —whole wheat tortilla, low-fat mayo, lettuce, cucumber and a grilled chicken breast. Trail mix —make your own with pecans, almonds, raisins and sunflower seeds. Peanut balls —protein boosters made from protein powder, peanut butter, oats and cranberries. Mexican tuna —drained canned tuna mixed with salsa, corn, carrots and mushrooms.

Beef jerky and orange —vitamin C in the fruit boosts iron absorption from the meat. Instead, follow the tips in this guide to clean bulk. Share on facebook. Share on twitter. Share on pinterest. Share on email. Share on print. Jim Rivera. He specializes in sports performance and injury rehab. Reviews on The Wizard Fitness and Health Supplements. Fitness Supplements. Best vitamins, minerals and other health and fitness supplements. Muscle Building Supplements.

Best Whey, planet based, and other protein supplements and bars. Fat Loss Supplements. Best fat burners, CLA, and other fat loss supplements. Workout Support Supplements. Workout support. But no extra muscle. To clean bulk without putting on too much fat, you need to know your calorie intake. Lets get them set up. First, you need to know what your calorie intake should be. Now the fun part. Fill the remaining calories with carbs. But not too much. After this: Men should aim to gain 1 lb or less per week.

Women should aim to gain. Gaining faster than this? Not gaining strength or weight? Dirty bulk is a dirty word. Stay clean. Read more from the Mind Pump Blog.