{"id":35089,"date":"2025-02-13T13:32:50","date_gmt":"2025-02-13T18:32:50","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=35089"},"modified":"2025-02-14T14:11:23","modified_gmt":"2025-02-14T19:11:23","slug":"clean-bulking-vs-dirty-bulking","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/clean-bulking-vs-dirty-bulking\/","title":{"rendered":"Clean Bulking vs. Dirty Bulking: The Pros And Cons Of Each"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Bulk isn\u2019t just the best way to buy bath tissues and baked beans\u2014it\u2019s also how countless gym-goers refer to the tactics they use to gain mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the uninitiated, a bulk is a period wherein an individual intentionally ramps up daily calorie intake and weight trains in a specific way with the intent of putting on muscle mass, strength, and\/or size, explains dietitian and exercise physiologist Jim White, R.D.N., C.P.T, A.C.E.S-EP owner of <\/span><a href=\"https:\/\/jimwhitefit.com\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Jim White Fitness &amp; Nutrition Studios<\/span><\/a><span style=\"font-weight: 400;\">. Eating in a calorie surplus gives individuals the energy they need to lift heavy things and recover from the training in such a way that results in increased muscle mass, according to White.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most commonly, bodybuilders undergo <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-long-to-bulk\/\" target=\"_blank\" rel=\"noopener\">bulking periods<\/a>. They offset these with <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/cutting-season-tips\/\">cutting phases<\/a>, during which they offload any unwanted fat mass accumulated during their bulk, leaving only a stage-ready physique behind. However, the method isn\u2019t just for bodybuilders. \u201cBulking can also be great for older adults who naturally begin to lose muscle due to aging, people recovering from injuries, and those struggling to gain muscle in general,\u201d says White.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While the goal behind most bulks is the same\u2014to support gains\u2014the approach individuals take can vary. The two main types of bulking are colloquially known as clean bulking and dirty bulking, and are generally marked by differences in diet and duration. Read on to learn the differences between both types to help inform which is right for you.\u00a0<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS:<\/strong><\/em><em> <span style=\"font-weight: 400;\">Jim White, R.D.N., C.P.T, A.C.E.S-EP, is a registered dietitian, exercise physiologist, and owner of <\/span><a href=\"https:\/\/jimwhitefit.com\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Jim White Fitness &amp; Nutrition Studios<\/span><\/a><span style=\"font-weight: 400;\">. Brittany Michels, R.D.N., M.S., C.P.T., is a registered dietitian and certified personal trainer with <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\">The Vitamin Shoppe<\/a>. <\/span><\/em><\/li>\n<\/ul>\n<h2><strong>Clean Bulking, Explained\u00a0\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">A clean bulk involves consuming nutrient-dense, minimally processed foods to achieve a moderate daily calorie surplus.\u00a0<\/span><span style=\"font-weight: 400;\">The line-up on a clean bulking menu looks similar to that on any whole-foods-forward eating plan, such as Whole30, Paleo, or the Mediterranean diet. However, because a calorie <\/span><i><span style=\"font-weight: 400;\">surplus<\/span><\/i><span style=\"font-weight: 400;\"> is the objective, individuals often prioritize consuming additional calorie-dense healthy fats, such as avocado, oily fish, olive oil, beans, and nut butter, according to White. \u201cThese foods are healthy and clean but also high in calories, making them perfect for those seeking a surplus,\u201d he explains.\u00a0<\/span><\/p>\n<h3><strong>The Pros of Clean Bulking\u00a0<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Hands down, clean bulking is the bulking approach that is healthiest for the general population, says White.\u00a0<\/span><span style=\"font-weight: 400;\">For starters, eating nutrient-dense, minimally processed foods allows you to maintain<\/span><span style=\"font-weight: 400;\">\u2014and even improve\u2014<\/span><span style=\"font-weight: 400;\">your blood pressure, cholesterol, and blood sugar levels as you make gains. <\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7071223\/\" target=\"_blank\" rel=\"noopener\">Research<\/a> has shown <\/span><span style=\"font-weight: 400;\">time<\/span> <span style=\"font-weight: 400;\">and<\/span> <span style=\"font-weight: 400;\">time<\/span> <span style=\"font-weight: 400;\">a<\/span><span style=\"font-weight: 400;\">g<\/span><span style=\"font-weight: 400;\">ain<\/span><span style=\"font-weight: 400;\"> that eating whole foods, such as those prioritized during a clean bulk, can improve health status and reduce the risk of <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6650179\/\" target=\"_blank\" rel=\"noopener\">certain diseases<\/a> and <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4783149\/\" target=\"_blank\" rel=\"noopener\">cancers<\/a>. Meanwhile, the <\/span><a href=\"https:\/\/www.cdc.gov\/nutrition\/php\/resources\/healthy-eating-benefits-for-adults.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">CDC<\/span><\/a><span style=\"font-weight: 400;\"> reports that eating nutrient-dense foods is associated with a range of benefits that support you in and out of the gym, including better muscular function, longer lifespan, stronger bones, and improved eye, skin, and hair health.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-long-to-bulk\/\" target=\"_blank\" rel=\"noopener\">How Long Should You Bulk For To Make Meaningful Gains?<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">General health perks aside, clean bulking also expertly facilitates the goal of building muscle. \u201cThe mass you achieve on a clean bulk will be mostly lean muscle mass,\u201d says White. Meaning very little of it will be from fat. Basically, you will come out on the other side of a clean bulk with extra muscle definition and may not need to follow the phase with a cut to lean back out, he explains.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, with clean bulking, you can say s<\/span><span style=\"font-weight: 400;\">ayonara<\/span><span style=\"font-weight: 400;\">\u00a0to lackluster lifts and form sabotaged by brain fog. <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10418505\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> indicates that consuming the clean foods prescribed during a clean bulk may have brain health benefits, such as increased focus and improved mental energy, leading to better focus at the gym.<\/span><\/p>\n<h3><strong>The Cons of Clean Bulking<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Clean bulking requires more funds, forethought, and surveillance than a less disciplined approach to bulking.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A sad truth about modern-day living is that eating nutrient-dense foods generally takes more effort and tighter budgeting tactics than eating nutrient-poor grub. While the gas stations and fast food joints are replete with cheap, high-calorie options (with ingredient lists longer than <\/span><i><span style=\"font-weight: 400;\">Infinite Jest)<\/span><\/i><span style=\"font-weight: 400;\">, pit stops with healthy food options are fewer and further between.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The expense of clean eating can be offset with smart budgeting and bulk shopping, but both interventions require forethought. Not to mention, it takes time and energy to transform your goods (frozen shrimp, uncooked rice, etc.) into something edible, which is greater than the time it takes to tear open a bag of chips. Even assembling a plate from your containers of meal-prepped staples takes longer than that.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Clean bulking also requires you to track your macronutrient and caloric intake in some way, says Brittany Michels, R.D.N., <\/span><span style=\"font-weight: 400;\">M.S., C.P.T., a registered dietitian and certified personal trainer with <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">The Vitamin Shoppe<\/span><\/a><span style=\"font-weight: 400;\">. This ensures that you\u2019re <\/span><i><span style=\"font-weight: 400;\">actually<\/span><\/i><span style=\"font-weight: 400;\"> consuming a calorie surplus and that your <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/mistakes-when-increasing-protein\/\" target=\"_blank\" rel=\"noopener\">protein intake<\/a> is high enough to support lean mass and minimal fat gains, she says. Yet while tracking through an app like <\/span><a href=\"https:\/\/www.myfitnesspal.com\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">MyFitnessPal<\/span><\/a><span style=\"font-weight: 400;\"> will be familiar to bodybuilders, weighing and measuring your intake can feel tedious to those new to the act. Plus, individuals with a history of disordered eating may find the act triggering and, therefore, inaccessible.\u00a0<\/span><\/p>\n<p>Those who struggle to achieve an ample caloric surplus (and sufficient protein intake) need not stress, though. <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\/mass-gainers\" target=\"_blank\" rel=\"noopener\">Gainer powders<\/a>, popular amongst many bodybuilders and athletes, are a quick and easy way to down calories and protein\u2014and some formulas trend toward whole-food ingredients. Two that Michels recommends for clean bulkers who need a little extra <em>oomph:<\/em> <a href=\"https:\/\/www.vitaminshoppe.com\/p\/mass-gainer-sweet-vanilla-102-64-oz-powder\/tpl-13924\" target=\"_blank\" rel=\"noopener\">Transparent Labs Mass Gainer<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/p\/plant-based-gainer-vanilla\/vs-0971\" target=\"_blank\" rel=\"noopener\">True Athlete Plant Protein Gainer<\/a>.<\/p>\n<h2><strong>Dirty Bulking, Explained<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Dirty bulking can be considered the less meticulous cousin of the clean bulk. \u201cIt consists of eating large amounts of foods and calories and not worrying as much about the nutrient content of the food,\u201d explains White.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because food <\/span><i><span style=\"font-weight: 400;\">quantity<\/span><\/i><span style=\"font-weight: 400;\"> is prioritized over food <\/span><i><span style=\"font-weight: 400;\">quality<\/span><\/i><span style=\"font-weight: 400;\">, dirty bulkers regularly consume junk foods and ultra-processed eats, he says. High-calorie foods like burgers, candy bars, fried chicken, pastries, and milkshakes are notoriously featured on a dirty bulker\u2019s line-up.<\/span><\/p>\n<h3><strong>The Pros of Dirty Bulking\u00a0<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Dirty bulking outranks clean bulking in ease and speed. Appealing to those who are tight on time, gathering foods for a dirty bulk is much less laborious than planning for, purchasing, and making clean-bulk-approved foods can be.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cI<\/span><span style=\"font-weight: 400;\">ndividuals typically gain weight quicker on a dirty bulk than on a clean bulk because the foods consumed on a dirty bulk are more calorically dense,\u201d says Michels. This makes it easier to consume a calorie surplus. Case in point: While a <\/span><a href=\"https:\/\/www.mcdonalds.com\/us\/en-us\/product\/vanilla-shake-small.html#:~:text=Sip%20on%20a%20delicious%20Vanilla,for%20pickup%20or%20McDelivery%C2%AE.*\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">vanilla milkshake<\/span><\/a><span style=\"font-weight: 400;\"> can put an individual out 800 calories in a few hearty gulps, a clean bulker would have to chow down 2.5 tubs of <\/span><a href=\"https:\/\/www.walmart.com\/ip\/Good-Culture-Classic-Simply-Cottage-Cheese-Tub-2-Milk-Fat-14-g-Protein-16-oz\/774787648?wmlspartner=wlpa&amp;selectedSellerId=0&amp;wl13=4389&amp;gclsrc=aw.ds&amp;adid=22222222277774787648_161193766053_21214199653&amp;wl0=&amp;wl1=g&amp;wl2=c&amp;wl3=697173827980&amp;wl4=pla-2348450966064&amp;wl5=1021897&amp;wl6=&amp;wl7=&amp;wl8=&amp;wl9=pla&amp;wl10=8175035&amp;wl11=local&amp;wl12=774787648&amp;veh=sem_LIA&amp;gad_source=1&amp;gbraid=0AAAAADmfBIrDSw6ofPG9Vz2jNXLkl8EQq&amp;gclid=CjwKCAiA5Ka9BhB5EiwA1ZVtvFcMTxZpGHU7RP_q4eeHxBOizH6PU7ew-EoTlNfxfxgH1qb-CTL51RoCafAQAvD_BwE\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">cottage cheese<\/span><\/a><span style=\"font-weight: 400;\"> to achieve the same calorie intake. Certainly, many people will find a creamy milkshake easier to get down than tubs on tubs of cottage cheese.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, \u201cfor people who have difficulty gaining weight, eating calorically-dense foods may make bulking up possible in a way that consuming high volumes of whole foods just does not,\u201d adds Michels.\u00a0<\/span><\/p>\n<h3><strong>The Cons of Dirty Bulking\u00a0<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">There is no question that the speed of dirty bulking is appealing\u2014<\/span><span style=\"font-weight: 400;\">especially if you have a sweet tooth. But if you care about your overall health and well-being, you won\u2019t beeline to the snack aisle quite yet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cDirty bulks that overly rely on junk food to meet high daily calorie goals can lead to issues such as insulin resistance and blood sugar spikes and crashes, increased inflammation, poor gut health, and elevated cholesterol and blood pressure,\u201d says White.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/who-should-track-blood-sugar\/\" target=\"_blank\" rel=\"noopener\">If You&#8217;re One Of These People, You Should Track Your Blood Sugar<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Further, while dirty bulking <\/span><i><span style=\"font-weight: 400;\">will<\/span><\/i><span style=\"font-weight: 400;\"> help put on mass quicker than clean bulking<\/span><span style=\"font-weight: 400;\">\u2014it might not be the type of mass you want, says White. <\/span><span style=\"font-weight: 400;\">S<\/span><span style=\"font-weight: 400;\">imply consuming more calories doesn\u2019t necessarily equate to lean muscle gains, he explains. Rather, you need to consume calories containing the protein and nutrients required to build muscle. Go too hard on <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-cut-processed-foods\/\" target=\"_blank\" rel=\"noopener\">highly processed foods<\/a> and it\u2019s unlikely a dirty bulker will get the micro- or macronutrients they <\/span><span style=\"font-weight: 400;\">need to perform at the gym and recover from strength-based workouts optimally<\/span><span style=\"font-weight: 400;\">. So, \u201cmore likely than not, the mass gained will be mostly fat mass,\u201d White says. Not exactly the body composition change most bulkers are after!<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Following a dirty bulk with a cutting phase may not be as simple as it appears, either. \u201cThe cravings and sugar addictions that can come from bad habits during a dirty bulk can also make it difficult for individuals to successfully shift into a cutting phase,\u201d White says.\u00a0<\/span><\/p>\n<p>If dirty bulking feels like the more realistic move for you, consider incorporating a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\/mass-gainers\" target=\"_blank\" rel=\"noopener\">mass gainer<\/a> into your routine, suggests Michels. &#8220;Since most dirty bulkers don\u2019t track macros or restrict their diet, gainers are an easy way to ensure they achieve the caloric and macronutrient intake required for their desired gains,&#8221; she explains. Think of them as a convenient way to tip the diet scales in favor of your goals. Plus, filling up on extra protein and other nutrients could keep you from going overboard on the sweets and snacks you may be tempted to rely too heavily on!<\/p>\n<h2><strong>The Verdict<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">There is no doubt that clean bulking requires greater up-front time and energy expenditure than dirty bulking. However, for most people, the costs associated with clean bulking are well worth it in the end.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe mass achieved from clean bulking will be mostly lean muscle mass and give you the look and feel you are going for from the get,\u201d says White. With dirty bulking, you\u2019re almost guaranteed to require a cutting phase afterward. Plus, doing a clean bulk will likely set you up for better overall health, which will pay dividends throughout your lifespan, he says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are presently in sound health and there\u2019s a reason you need to rush your gains, \u201ca dirty bulk may be a viable, short-term option for some,\u201d says Michels. \u201cBut if you wind up completely disregarding nutrition, sugar, or sodium content, it would be wise to check in with a doctor for a health marker update,\u201d she says. In the end, short-term gains aren\u2019t worth the cost of your long-term health!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bulk isn\u2019t just the best way to buy bath tissues and baked beans\u2014it\u2019s also how countless gym-goers refer to the tactics they use to gain mass. For the uninitiated, a bulk is a period wherein an individual intentionally ramps up daily calorie intake and weight trains in a specific way with the intent of putting<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/clean-bulking-vs-dirty-bulking\/\">Read More <span class=\"screen-reader-text\">Clean Bulking vs. Dirty Bulking: The Pros And Cons Of Each<\/span><\/a><\/p>\n","protected":false},"author":103,"featured_media":35093,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,7,9],"tags":[],"class_list":["post-35089","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Clean Bulking vs. Dirty Bulking: The Pros And Cons Of Each | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Clean bulking and dirty bulking are two common approaches to packing on muscle mass. 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