How to Do Clean Bulk the Right Ways [5 Secrets of Clean Bulking]

Clean Bulking is the Right Fuel to Exit the Namby-Pamby Group!

Bulking is like running in the hamster wheel for someone who is mystified by the right way to bulk.

If you’re interested in building muscle and becoming some kind of giant hulk, then chances are that you might have come across the term ‘clean bulk’ in your research.

But what is clean bulking and how do you go about doing it? 

If you crack this code, you’ll be packing some guns in no time!

What is a Clean Bulk?

A clean bulk essentially means that you’re gaining mass in a way that results in you adding a lot of muscle in a healthy way and while staying lean.

Often when someone bulks (aims to put on mass), they will do so by consuming a huge number of calories with absolutely no care for what those calories are.

They’ll eat all the cake going, they’ll drink huge amounts of full-fat milk, they’ll eat tablespoons of olive oil and they’ll consume all the protein regardless of how lean it is. They do all this at the same time as training with heavy weights, high intensity, and lots of rest and recovery in between.

What all these results in are a truly massive physique that bursts shirt buttons and that definitely takes up a lot of space.

At the same time though, this kind of bulking tends to also add a lot of fat and that means you’ll end up with a little extra flab around the hips and around the stomach and a loss of definition. If you were hoping for intense vascularity and cuts, this is not how to go about it.

Serious bodybuilders however will still use this technique because it’s the easier way they can gain extra muscle in large quantities and from there they will then ‘cut’ in order to remove the excess flab and tone themselves back up.

Likewise, ectomorphs or ‘hard gainers‘ will also often use a similar technique as their fast metabolisms prevent them from gaining much extra fat anyway.

Why You Should Clean Bulk?

For the rest of us though, dirty bulking like this is not a good idea. Not only do they cause your weight to fluctuate madly which is very bad for your health but they also mean you spend half the time looking far below par and eating a lot of unhealthy junk.

A clean bulk then is a much healthier and safer way to build muscle mass that will also keep you looking much better.

How to Clean Bulk?

Learning how to clean bulk is no rocket science but actually, math that runs on the formula

Protein + Strength Training = Muscles

To add muscle mass without adding fat and damaging your health, you need to increase your caloric consumption while at the same time avoiding simple carbs, sugars, and trans fats.

This means eating huge amounts of lean protein and good fats. At the same time, you need to put your body into a state where it is going to be adding muscle but not fat.

That is to say, if you aren’t getting enough protein and lagging on the right workout, there is no way you’ll be loading the muscles soon.

Cleaning bulking is associated with a lot of factors that make it work the way it does.

#1. Track your Calories

If you want to witness those muscles growing like a beast, dodging the calorie consumption isn’t the right way to do it.

The thumb rule of clean bulking is to keep the calorie consumption more than the calories you’re burning.

Being calorie deficient will compel your body to break down the glycogen stored in muscle to fuel the body.

And this is not even the last thing that a bodybuilder desires; at least not when you’re trying to bulk up.

Though there are calorie calculators available, the simplest way is to multiply your body weight by 16 and the result is approx several calories you need to consume daily.

(For instance, if your body weight is 120 pounds, 120×16=1920.)

Maintaining the calorie surplus in a clean bulking makes all the difference.

#2. Calculate Macronutrients as Well

The next thing you need to work on is balancing the macronutrients.

This is the most common mistake that people often make while trying to reach the beast mode.

Macronutrients or macros are highly required by the body for healthy muscle growth and intense workouts. While protein gives you enough strength to perform rigorous exercise, fat help build muscles, and carbs give you energy.

Stock up on the right proteins, fats, and carbohydrates to cover your daily calorie consumption.

Here’s an idea of what you need to add and how much:

• Proteins: Add 0.8 to 1 gram of protein per pound of body weight
• Fats: 0.3 grams of fat per pound of body weight
• Carbohydrates: Consume the remaining calories via carbs consumption

With the right nutrients by your side, you’re all set to unlock the beast mode!

#3. Target the Right Foods

This is quite controversial. When talking about bulking people often get confused about their food choices.

With clean bulking, it’s always better to stick to whole or minimally processed foods with less added sugar and saturated fats.

So, if you’re starting from scratch, here’s an overview of what to add:

• Protein: Turkey, eggs, fish, chicken
• Carbohydrates: Bananas, rice, potatoes, quinoa
• Fats: Nuts, cheese, avocados, peanut butter

Pack this clean bulk food into your meal plan evenly and you’re all set for bulking.

#4. Personalize your Meal Plan

Munching on anything that has protein isn’t going to help. Making a meal plan is something you need to follow to extract the right nutrients from the right food at right time.

Make a personalized clean bulking meal plan depending upon your:

• Body weight
• Fitness goals
• Digestion and Allergies
• Medication and  taste of course

Being aware of what to eat every day makes the task easier. Making a meal plan also helps you trace what works for you and what does not.

This is also great for making changes to your clean bulking regime if you’re dead serious about slaying your fitness in the gym group.

#5. Make Some Room for Cardio

If you say you don’t have enough time to workout enough, you’re probably lying.

There is always some room for cardio.

In case you’re unable to keep up with the weight lifts and reps, try inculcating more cardio sessions.

• Go for low-intensity cardio exercises for about 15-45 minutes
• Do high-intensity cardio exercises for 10-15 minutes

It’s always better to keep it minimal and comfortable so that you could do it without any hassle. Along with these, don’t forget to add compound movements and stick to your regime.

Clean bulking can be a tough nut to crack but mind you, Rome wasn’t built in a day!

Bulking requires time and is hence done off-season by the bodybuilders. Everyone has their clean bulking tips and trick depending upon personal experience.

There are a lot of things that go behind the right bulking technique.

5 Secrets of Clean Bulking

Clean bulking is not everyone’s cup of tea. 

Therefore, here are some clean bulking tips that can be your secret to excelling the performance.

#1. A Small Cheat Meal Hurt No One

Taking cheat meals once in a while is not a crime.

An intelligent occasional cheat meal a week is not going to derail your progress. Stop calling it a cheat meal in the first place; call it a flexible diet for a better approach.

Try not to exceed 150% of your normal calorie intake.

#2. Take Note of your Body Responses

Always keep an eye an eye on how your body is reacting to a certain meal plan and workout routine individually as well as in combination.

It’s a great way to find out and customize as per your body requirements for better and faster results.

#3. Being Patient is the key

Stop looking for a bypass. Duck-shoving is only going to make the bulking process worst for you.

Be patient, stick to the plan, build a realistic goal and regime, and give your body enough time to get a hang of it.

#4. Make Multiple Moves to Measure Progress

Keep measuring your progress to optimize the routine. Analyze the body fat percentage, and waist circumference, and weigh every month to see if you need an altered program.

Nonetheless, you need to break your affair with the weight machine and include other measures as well. Start taking photos for visual comparison, test your body fat percentage with calipers, and measure your waist circumference.

#5. Setting a Deadline is the Wisest Move

An endless plan is no plan at all. 

Always set a deadline to achieve your body goals. This will help you stay on track and also makes it easier to plan the diet and workout regime.

A bulking plan of 16-20 weeks is ideal to hit your goals on time.

Clean bulking prioritizes eating clean while being on a calorie surplus. Individuals need to plan their diet and training appropriately, which might be problematic.

While some choose the take help of steroids, it’s not recommended at all.

Not only steroids are illegal but has a myriad of side effects that can be fatal in both and long -term.

Rather go for natural supplements to give it the needed boost.

What About the Supplement Support?

Supplements are not an alien concept for bodybuilders. People often support their meal plans by adding various kinds of supplements.

These supplements are a great way to get enough nutrients if you are unable to fulfil the desired requirement somehow.

However, when cleaning bulking, must go through the supplement reviews. Because the supplement market is plagued with hyped products with zero efficacy.

Adding to it, take note of the blend of ingredients and nutrients. tracking the nutritional weight can help improvise your diet plan accordingly.

Be specific about what supplement you are choosing and why. Every supplement type has its pros. Choose based on its benefits.

#1. For Muscle Gain – Creatine

Creatine is a common supplement among muscle gainers. This popular amino acid is already present in the body’s muscles and brain.

It is also produced by the kidney, liver, and pancreas and its main task is to increase ATP production.

Using creatine for muscle gain provides body increases efficiency and provides the body with enough energy for strength training.

Notably, taking creatine has no direct effect on muscle gains. Nonetheless, it can increase the creatine level by 20-40% which further greatly increases your ATP.

As result, it takes longer before you feel fatigued, increased reps are possible, and lifting weights and strength training becomes easier.

#2. Pre-Workout Drinks

On the days when you aren’t feeling like eating something, grab one pre-workout drink and see what it does to your energy.

Pre-Workout drinks are also a great way to fuel your workout regime. You can simply make your own pre-workout drink recipe to start your day or add your favorite pre-workout mix.

Some of the available best Pre-workout drinks are nutritious, flavourful, and easy to prepare. You can mix it with the smoothies of your choice simply take it as directed.

These serve as natural energy drinks and change your workout intensity drastically.

#3. Protein Shakes

Protein shakes are the best addition to support your daily workout regime. While it’s not directly related to muscle gain, one must include protein foods for bodybuilding.

It improves performance and recovery and hence accelerates the muscle-gaining process. There are different types of protein available in the market. For instance plant protein and casein and whey protein.

A protein-rich food is also great for keeping you full for longer.

Vegetarian bodybuilders and weight loss enthusiasts often go for these supplements to increase their intake of protein foods for bodybuilding diet.

Supplements have a bad repo and people often refrain from adding them to their diet.

Nonetheless, consuming supplements to boost the process isn’t a bad choice at all. As long as you’re taking the natural blend in the recommended way.

If your clean bulking isn’t reciprocating the way it should, there is no harm in giving it the desired push with the help of shakes and workout drinks.

If you know how to clean bulk the right way, nothing can stop you to rule the gym group!

The Bottom Line

Bulking is both easy and tough depending on how you choose to bulk.

Clean bulking is though tough at first, but it has its own pros that aren’t limited to bodybuilding.

In comparison to dirty bulking, clean bulking is healthy in the long run for your overall fitness.

But before you start to clean bulk, make sure you ate ready to face the challenges. Clean bulking can take a toll on your mind if you have been a junk eater in past.

Load it up and head your way to being the miracules!