“ Clean bulking” refers to creating a smaller, more tightly controlled calorie surplus in order to build muscle at a more gradual pace while also minimizing gains in body fat. This is accomplished by first finding your calorie maintenance level (which is the number of calories that you require each day in order to maintain your current weight) and then increasing that number by a set figure to ensure that you’re maintaining a calorie surplus over time to support new muscle growth. This provides your body with the extra energy that is needed to synthesize new muscle tissue. You’ll hear various definitions for these two terms depending on who you speak to, but for the sake of simplicity, here’s how we’ll define them…įirst off, as you probably already know, in order to gain muscle you must create a “calorie surplus” by consistently consuming more calories than you burn each day. What is the best approach to take when it comes to your mass gaining diet, a “clean bulk” or a “dirty bulk”?
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