How to Do a Clean Bulk
Bulk with healthy foods. Avoid dirty bulk and its downsides.
Calorie calculation examples by profile
Active woman, 25 years old, 121 lbs
Very active woman, 25 years old, 121 lbs
Active man, 25 years old, 154 lbs
Very active man, 25 years old, 154 lbs
What is a clean bulk?
A clean bulk involves increasing your calorie intake with quality foods to maximize muscle gains while minimizing fat gain. Unlike dirty bulking which allows fast food and processed foods, clean bulking prioritizes whole grains, lean proteins, vegetables, and healthy fats.
Calculating your clean bulk surplus
Clean bulking uses a more moderate surplus than traditional bulking: 200-300 kcal per day. This more conservative approach means slower progress but with a significantly better muscle-to-fat ratio. For 5 kg of gain, expect 70-80% muscle if your training is optimal.
Foods to prioritize
In a clean bulk, your calorie sources matter as much as their quantity. Protein: chicken, turkey, fish, eggs, legumes. Carbs: brown rice, sweet potato, quinoa, oats, fruits. Fats: olive oil, avocado, nuts, fatty fish. Avoid added sugars, fried foods, and ultra-processed items.
The importance of precise tracking
With a more moderate surplus of 200-300 kcal, the margin for error is smaller. Tracking imprecision can put you in a deficit or excessive surplus. Voical allows you to precisely track each meal to stay within your clean bulk goal.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Clean Bulking
Clean bulking is the smartest approach to building muscle. It prioritizes food quality to maximize muscle gains while maintaining an aesthetic physique throughout the process.
The Science of Clean Bulking
Contrary to popular belief, a larger calorie surplus doesn’t translate to more muscle. Beyond 300-400 kcal surplus, the excess is stored as fat. Clean bulking optimizes this ratio by maintaining a moderate and consistent surplus.
Practical Clean Surplus Calculation
If you have a maintenance of 2500 kcal:
- Clean surplus: 250 kcal/day = 2750 kcal/day
- Expected gain: about 0.3 kg (0.66 lbs) per month
- Composition: 70-80% muscle, 20-30% fat
The Pillars of Clean Bulking
Quality Protein Sources
- Lean meats: chicken, turkey, 95% lean beef
- Fish: salmon, tuna, cod
- Eggs: whole or whites
- Legumes: lentils, chickpeas
- Dairy: cottage cheese, Greek yogurt
Complex Carbohydrate Sources
- Grains: brown rice, quinoa, oats
- Starches: sweet potato, potato
- Fruits: banana, berries, apple
Mistakes to Avoid
- Surplus too small: Less than 150 kcal won’t allow optimal progress
- Neglecting vegetables: Essential for micronutrients and digestion
- Too much protein: Beyond 2.2g/kg, no additional benefit
- Obsession with perfection: An occasional less clean meal doesn’t affect results
Why Voical Can Help You
Clean bulking requires increased tracking precision. With Voical, you can scan your foods in 15 seconds and verify you’re staying within your moderate surplus. This precision makes the difference between gaining clean muscle and accumulating fat.