How to Clean Bulk: A Step-by-Step Guide

Building muscle is a common fitness goal, but sometimes it can come with unwanted fat gain. That's where 'clean bulking' comes in. Clean bulking means eating more calories than you burn to help your muscles grow, but focusing on healthy, whole foods instead of junk food.

This approach helps you build lean muscle and stay in good shape, instead of just getting bigger all over. In this guide, we’ll break down everything you need to know about how to clean bulk the right way. Let’s dive in!

[Related Article] Lean Bulk Guide: How to Build Muscle Without Excess Fat

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Short Summary

• Clean bulking means gaining muscle with minimal fat gain.
• Eat more, but healthy – Focus on protein, carbs, and good fats (like chicken, rice, nuts) to fuel muscle growth.
• Avoid junk food – Skip sugary snacks and fried foods to limit fat gain.
• Key steps include calculating your maintenance calories, adding a small calorie surplus, and tracking your progress regularly.
• Lift heavy & train smart – Strength training (like squats, deadlifts) builds muscle faster.
• Consider Anafuse – This supplement may help to further support lean muscle growth alongside your clean bulking efforts.

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What Is Clean Bulk?

Clean bulking is a way to build muscle without gaining too much fat. It focuses on eating good foods like lean meats, vegetables, whole grains, and healthy fats.

The goal of clean bulking is to gain weight slowly and build muscle, not just get bigger. Compared to dirty bulking, clean bulking is slower but results in better long-term muscle gains and less fat to lose later.

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How to Clean Bulk

Clean bulking is about gaining muscle while keeping fat gain to a minimum by focusing on a controlled calorie surplus and nutritious foods.

Here’s a detailed, step-by-step guide to help you clean bulk effectively:

1. Calculate Your Maintenance Calories

• Find out how many calories you need to maintain your current weight. You can use online calorie calculators for a quick estimate.
• This number is your starting point for planning your clean bulk.

2. Create a Moderate Calorie Surplus

• To gain weight (primarily muscle), you need to consume more calories than you burn. However, for a clean bulk, this surplus should be moderate to minimize fat storage.
• Aim for an increase of 250-500 calories per day above your maintenance level. A smaller surplus (250-300) is often recommended for beginners or those who tend to gain fat easily, while a slightly larger surplus (400-500) might be suitable for more experienced individuals. Avoid large surpluses, as they can lead to unnecessary fat accumulation.

3. Prioritize Whole, Nutrient-Dense Foods

• Build your meals around whole, minimally processed foods that are rich in vitamins, minerals, and fiber.
• Limit or avoid junk food, sugary drinks, processed meats, and foods high in saturated fats and added sugar.

4. Focus on Macronutrients

• Protein: Aim for 1.5 to 2.2 grams of protein per kilogram of body weight (or 0.8–1 gram per pound). For example, if you weigh 180 pounds, aim for 144-180 grams of protein daily. Good sources: lean meats, fish, eggs, dairy, legumes.
• Carbohydrates: Choose complex carbs like whole grains, oats, sweet potatoes, fruits, and vegetables for steady energy.
• Fats: Include healthy fats from nuts, seeds, olive oil, avocados, and fatty fish, aiming for about 0.3 grams per pound of body weight.

5. Train for Muscle Growth

Lifting weights is essential, but you need the right approach:

• Lift 3-5x per week (focus on compound lifts like squats, deadlifts, bench press).
• Do 3-4 sets of 8-12 reps (ideal for muscle growth).
• Progressive overload = Increase weight or reps over time.
• Add some cardio (1-2x/week, like walking or cycling, to stay lean).

6. Track Your Progress

Keep an eye on your body:

• Weigh yourself 1–2 times per week
• Take progress photos every 2–4 weeks
• Measure strength gains in the gym

If you're not gaining, add 100–200 more calories. If you’re gaining too much fat, reduce calories a bit.

7. Optimize Recovery

Muscles grow outside the gym, so:

• Sleep 7-9 hours/night (critical for recovery).
• Drink enough water (at least 3L/day).
• Manage stress (high cortisol = fat storage).

8. Be Patient and Stay Consistent

Clean bulking takes time. Aim to gain 0.25–0.5 kg (0.5–1 lb) per week. Stay consistent with your food, training, and sleep. That’s how you grow muscle the right way.

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Clean Bulking Nutrition Guidelines

1. Establish a Controlled Calorie Surplus

• The Goal: To provide your body with enough extra energy to build new muscle tissue without excessive fat storage.

• How to Achieve It: As discussed earlier, aim for a moderate surplus of 250-500 calories above your calculated maintenance level.

• A good starting point is to follow this ratio:
• • 40% protein
  • 30% carbs
  • 30% fats

2. Limit Processed Foods, Sugary Drinks, and Excessive Unhealthy Fats

• Empty Calories: These foods often provide a lot of calories with little nutritional value, increasing the likelihood of fat gain without contributing significantly to muscle growth.
• Impact on Health: High intake of these items can also negatively impact your overall health and energy levels.
• Focus on Whole, Unprocessed Foods: Build the majority of your diet around single-ingredient, minimally processed foods.

3. Focus on Meal Timing and Frequency

• Spread your protein and calorie intake evenly throughout the day to maximize muscle protein synthesis and keep your energy levels stable.

• Include protein and carbs in your pre- and post-workout meals to optimize muscle growth and recovery.

  • Pre-Workout: Carbs + protein (e.g., banana + protein shake).
  • Post-Workout: Fast-digesting carbs + protein (e.g., rice + chicken).
  • Before Bed: Slow-digesting protein (e.g., cottage cheese or casein shake).

4. Hydrate & Micronutrients Are Key

• Water: Drink at least 3L/day (more if you sweat a lot).
• Vitamins/Minerals: Eat a variety of colorful veggies & fruits.
• Consider a multivitamin if your diet lacks variety.

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Foods to Eat for Clean Bulking

Protein Sources

• Lean Meats: Chicken breast, turkey breast, lean cuts of beef (sirloin, flank, 90% lean ground beef), pork tenderloin.
• Fish: Salmon, tuna (in water), cod, tilapia, mackerel (rich in omega-3s).
• Eggs: Whole eggs (in moderation) and egg whites.
• Dairy (Low-Fat): Greek yogurt (plain), cottage cheese (low-fat), skim milk.
• Legumes: Lentils, beans (black, kidney, chickpeas), edamame.
• Tofu and Tempeh: Versatile plant-based protein sources.
• Protein Powders: Whey, casein, soy, pea, rice – for convenient protein intake.

Complex Carbohydrates (The Energy Providers)

• Whole Grains: Oats (steel-cut or rolled), brown rice, quinoa, whole-wheat bread and pasta, barley.
• Vegetables: Non-starchy options like peppers, asparagus, green beans, mushrooms, tomatoes, zucchini, carrots, celery, broccoli, cauliflower, Brussels sprouts, cabbage, and dark leafy greens like spinach, kale, and Swiss chard.
• Potatoes: Sweet potatoes, potatoes (all types, but be mindful of added fats in preparation), corn, peas.
• Fruits: Apples, bananas, oranges, berries, pineapple, grapefruit, and grapes supply vitamins, minerals, and antioxidants.

Healthy Fats (For Hormones and Overall Health)

• Avocados: Versatile and nutrient-dense.
• Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds (unsalted and in moderation).
• Nut butters (peanut butter, almond butter)
• Olive Oil: For cooking and dressings.
• Fatty Fish: Salmon, mackerel, sardines (rich in omega-3 fatty acids).

Other Good Choices

• Dairy: Greek yogurt, cottage cheese, and unsweetened almond or soy milk offer protein and essential nutrients.
• Beverages: Water, seltzer, tea (moderation), coffee (moderation), and kombucha help with hydration without adding unnecessary calories.

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Foods to Avoid or Limit

• Highly Processed Foods: Fried foods, sugary cereals, chips, fast food, packaged pastries, cakes, cookies, and processed meats like bacon, sausage, ham, salami, and pâté. These are high in unhealthy fats, sugars, and empty calories, leading to unwanted fat gain.

• Fatty Cuts of Meat: Avoid fatty cuts of beef or pork and processed pork or beef sausages, as they are high in saturated fats.

• Saturated and Added Fats: Limit margarine, butter, and certain oils, as well as foods with added fats like processed peanut butter and salad dressings.

• Sugary Beverages: Soft drinks, sweetened coffee, sweet tea, lemonade, and other sugar-sweetened drinks add empty calories and can hinder lean muscle gain.

• Refined Carbohydrates: White bread, regular pasta, and baked goods made with refined flour should be limited, as they can spike blood sugar and contribute to fat gain.

• Excessive Unhealthy Fats:

  • Fried foods.
  • High-fat processed snacks.
  • Excessive amounts of butter and full-fat dairy.
  • Trans fats (often found in some processed baked goods and fried foods).

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Training Guidelines for Clean Bulk

Eating right is super important for a clean bulk, but you also need to work out the right way to build that muscle! Here's how to train when you're clean bulking:

• Focus on Strength Training: Make resistance training the core of your routine. Use heavy weights and aim for 6–12 reps per set to build muscle and strength.
• Prioritize Compound Exercises: Exercises like squats, deadlifts, bench presses, and rows work multiple muscle groups at once, helping you gain more muscle efficiently.
• Progressive Overload: Gradually increase the weight or reps over time to keep challenging your muscles and encourage growth.
• Train Consistently: Aim for at least 3–5 weight training sessions per week. Consistency is key for steady muscle gains.
• Include Some Isolation Exercises: Add movements like bicep curls or triceps extensions to target specific muscles, but keep the focus on big lifts.
• Track Your Progress: Keep a workout log and regularly check your strength gains and body changes. Adjust your training plan if you stop seeing progress.
• Add Cardio: You can include light cardio 1–2 times a week to support heart health and manage fat gain.
• Don’t Skip Rest Days: Rest is when your muscles grow. Take 1–2 full rest days per week. Also, make sure you're sleeping at least 7–9 hours a night.

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Benefits of Clean Bulk

• More Muscle, Less Fat: The biggest plus is that you'll likely gain more actual muscle and less unwanted body fat compared to "dirty bulking" (where you eat a lot of unhealthy foods). This means you'll look more muscular and defined as you gain weight.
  
  
• Better for Your Health: Clean bulking focuses on nutritious, whole foods. This means you'll be getting more vitamins, minerals, and fiber, which are all important for your overall health and energy levels. You're not just packing on empty calories.
  
  
• More Sustainable Gains: Because you're not gaining a ton of fat quickly, the muscle you build during a clean bulk is often easier to keep in the long run. When you eventually want to lean down, you won't have as much fat to lose.
  
  
• Easier to Transition to Cutting: If your goal is to eventually lose some fat to reveal your muscles (a "cutting" phase), it's generally easier to do this after a clean bulk because you haven't gained as much excess fat.
  
  
• You'll Feel Better Overall: Eating a healthy diet makes you feel better! You'll likely have more energy, better digestion, and an overall sense of well-being compared to a diet full of junk food.
  
  
• Improved Energy Levels: Eating a diet based on whole, unprocessed foods provides you with more stable and sustained energy throughout the day, unlike the energy crashes you can get from sugary and processed foods.
  
  
• Better Body Composition: Over time, clean bulking helps you achieve a better ratio of muscle to fat in your body. This is often what people mean by having a "better physique."

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Downsides of Clean Bulking

• Slower Progress: Because you're aiming for minimal fat gain, the rate at which you gain weight and muscle might be slower compared to "dirty bulking." This can sometimes be frustrating for people who want to see fast results.
  
  
• Requires More Planning and Effort: Clean bulking isn't as simple as just eating whatever you want. It requires more careful planning of your meals, tracking your calories and macronutrients, and making conscious food choices. This can take more time and effort.
  
  
• Can Get Expensive: Whole foods like lean meat, fruits, and veggies are usually more expensive than junk food. Protein powders and supplements add more to the cost.
  
  
• Social Eating Can Be Challenging: Sticking to a clean bulking diet can sometimes be difficult when you're eating out or at social gatherings where less healthy options might be the norm.
  
  
• Feeling Full Quickly: Whole, unprocessed foods are more filling per calorie. This can make it challenging for some people—especially those with smaller appetites—to eat enough calories to gain weight and muscle.
  
  
• Potential for Under-Eating: Because clean foods are so filling and the calorie surplus is tightly controlled, there’s a risk of not eating enough to support optimal muscle growth, which can slow down your progress.

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Clean Bulking vs. Dirty Bulking: What's the Difference?

             

When it comes to gaining weight to build muscle, there are two main approaches: clean bulking and dirty bulking. Here's a simple breakdown of the key differences:

Clean Bulking

• Focus: Gaining lean muscle mass while minimizing fat gain.

• Diet: Emphasizes nutrient-rich, whole foods like lean proteins, complex carbohydrates, and healthy fats. Calorie surplus is moderate (250-500 calories above maintenance).

• Goal: Gradual and steady muscle growth with minimal increase in body fat.

• Pros:
  • More muscle, less fat gain.
  • Better for overall health.
  • More sustainable gains.
  • Easier transition to cutting.
    
    
• Cons:
• • Slower progress in weight gain.
  • Requires more planning and discipline.
  • Can be more expensive.

Dirty Bulking

• Focus: Gaining weight as quickly as possible, with less concern about the source of calories.

• Diet: Involves eating a large amount of calories, often including processed foods, fast food, and sugary drinks. Calorie surplus is often significant (500+ calories above maintenance).

• Goal: Rapid weight gain, which may include both muscle and a significant amount of fat.

• Pros:
  • Faster weight gain.
  • Less restrictive diet.
  • Can be easier to meet high calorie needs.
    
    
• Cons:
• • More fat gain.
  • Potential negative impact on health markers.
  • Can lead to a "softer" physique.
  • Harder transition to cutting (more fat to lose).

[Related] ​Lean Muscle vs Bulk: Which is Right for You?

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Best Supplements to Pair With Your Clean Bulk

1. AnaFuse by Vital Alchemy

Anafuse by Vital Alchemy is a dual agent bulking stack formulated to support muscle gain and maintenance. This supplement combines a blend of ingredients such as Epicatechin, HICA, Quercetin, Eriobotrya Japonica, Turkesterone, Leucine, and Vitamin D3.

The formula is designed to promote muscle building synergy and aims to assist with lean muscle mass development, muscle endurance, and recovery. This combination of anabolics aims to offer muscle growth without significant adverse effects.

Key Benefits

• It improves mass gains.
• It helps you burn fat.
• It enhances your muscle endurance.
• It boosts muscle hardness.
• It increases strength.
• It supports your muscle pumps.
• It speeds up your muscle recovery.
• It reduces muscle soreness.
• It increases protein synthesis.

Key Ingredients

• Epicatechin
• Ajuga Turkestanica
• HICA
• Eriobotrya Japonica
• Vitamin D3
• Quercetin

Customer Reviews

Stuff works great

“I have noticed being much leaner and just look toned since taking it..”

-Gary B.

Anafuse review

"So far I am still using the item. I have found myself so far with more energy and stamina in my workouts. I will continue to use this product to see what outcomes it continues to provide."

-Brian G.

Go to

“When it’s time for me to get in shape, this is one of my go to supplements!”

-Ray

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2. Pepti-Bolic by SNS

Pepti-Bolic by SNS is a natural anabolic supplement formulated to support lean muscle growth, strength, endurance, and recovery. The product features PeptiStrong® (a fava bean hydrolysate) and DL-185™ di-leucine, both of which have been clinically researched for their roles in enhancing muscle protein synthesis, improving recovery, and reducing muscle breakdown.

Pepti-Bolic is designed as a calorie-free, plant-based option suitable for those seeking an alternative to traditional protein supplements or for individuals following a non-dairy diet.

Key Benefits

• It improves your lean muscle growth.
• It enhances your body composition.
• It boosts your overall strength.
• It increases your physical performance.
• It helps reduce muscle fatigue.
• It accelerates muscle recovery.
• It supports muscle retention during your dieting.

Key Ingredients

• PeptiStrong™
• DL185™ (Dileucine)

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3. AlphaBulk by Olympus Labs

AlphaBulk is formulated to support muscle growth and strength. It features α-Cedrene, an ingredient included at a clinically studied dose, intended to support muscle mass, strength, and fat loss.

It also includes α-Ionone, previously featured in K1NGS PCT, now provided in a liquid form at a full clinical dose. This ingredient is included to support muscle protein synthesis, reduce muscle breakdown, and assist with fat metabolism.

Key Benefits

• It enhances muscle protein synthesis.
• It boosts anabolic signaling.
• It improves your lean mass.
• It has anti-catabolic properties.
• It supports your strength.
• It increases myogenesis.
• It promotes fat oxidation.
• It helps increase lipolysis.
• It supports your exercise performance and recovery.

Key Ingredients

• α-Cedrene
• α-Ionone
• Tectochrysin PhytoFUSE
• Urolithin B

Customer Reviews

Stellar Pumps and Vascularity!

“About 3 weeks in and man the pumps in the gym are incredible. Feel like Alphabulk really is starting to bring out my physique. Noticing it feels better when I am in a caloric surplus. Also I am just now seeing the strength increases. Each week the weight and reps are going up on my bench and squat. Excited to see how 8 weeks treats me.”

-Tony H.

Alpha Bulk

“I recently purchased Alpha Bulk two weeks ago and all I can say is WOW!!!! The only up downside about the pills are the taste, I’m taking 3 pills daily on an empty stomach. I like to train that way. They give me more endurance and can get out an extra rep or two before failure. No size yet, I’m only two weeks in. I ordered 2 bottles to run so I’m hoping to get a bit vascular full size.”

-LaMichael W.

Quality supplement

“I’m using this a in my pct and it’s been 3 weeks and I haven’t lost any weight.”

-DJ

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4. Axe & Sledge Farm Fed 100% Whey Protein Isolate

Farm Fed 100% Whey Protein Isolate by Axe & Sledge is a whey protein powder made from grass-fed cows. Each serving provides 25 grams of protein, intended to support lean muscle maintenance, post-workout recovery, and general nutritional needs. It also includes digestive enzymes and essential nutrients, making it suitable as a daily protein supplement.

Key Benefits

• This protein powder provides 25 grams of high-quality protein per serving.
• It supports muscle growth and recovery.
• It is low in fat and carbs.
• It helps improve your digestibility.
• It contains essential amino acids to support muscle repair after your workout.

Key Ingredients

• Grass-Fed Whey Protein Isolate
• DigeSEB® Enzyme Blend
• Low Sodium and Cholesterol

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5. Bucked Up Buck Build Creatine + Glutamine

Bucked Up Buck Build Creatine + Glutamine is formulated to support strength, muscle recovery, and endurance. The product combines multiple forms of creatine and glutamine, ingredients recognized for their roles in exercise performance and post-workout recovery.

Creatine is widely studied for its ability to enhance muscle strength, power, and hydration, while glutamine supports muscle repair, immune function, and overall recovery, especially after intense training sessions.

Key Benefits

• It increases your muscle mass and strength.
• It accelerates muscle recovery.
• It enhances your performance.
• It increases power output, strength, and stamina.
• It enhances your endurance.
• It improves your hydration.
• It increases your energy levels.
• It helps reduce workout fatigue.
• It helps reduce your gut health.

Key Ingredients

• Creatine MagnaPower®
• Creatine Citrate
• Di-Creatine Malate
• L-Glutamine
• BetaPure™ Betaine Anhydrous

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FAQs: How to Clean Bulk

Q: How much weight should I aim to gain per week when clean bulking?

A: A healthy and sustainable rate of weight gain during a clean bulk is typically around 0.5-1 pound per week for most individuals.

Q: How many calories should I eat during a clean bulk?

A: Start by eating 250 to 500 extra calories per day above your maintenance level. This is enough to build muscle slowly without adding too much fat.

Q: Will I still gain some fat when clean bulking?

A: It's almost impossible to gain 100% pure muscle. You will likely gain a small amount of body fat along with the muscle. The goal of clean bulking is to minimize this fat gain.

Q: How long should I clean bulk for?

A: The duration of a clean bulk can vary depending on your individual goals and progress. However, it usually lasts 8 to 16 weeks or longer.

Q: Can I have a cheat meal occasionally on a clean bulk?

A: Yes! Follow the 80/20 or 90/10 rule:

• 80% whole, nutrient-dense foods.
• 20% flexibility for treats (without going overboard).

Q: Is Lean Bulking the Same as Clean Bulking?

A: No, but they overlap:

• Lean bulking = Small calorie surplus to minimize fat gain while building muscle.
• Clean bulking = Focus on whole, nutrient-dense foods (avoiding junk) during a surplus.

Some people use "lean bulking" to allow for a bit more flexibility in food choices, but the main goal of both methods is to gain muscle without putting on too much fat. You can do both (lean + clean bulk) for optimal muscle growth with minimal fat gain.

Short Answer: Lean bulk = controlled surplus; clean bulk = healthy foods. Best when combined!

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Final Thoughts

Clean bulking focuses on gaining muscle through a controlled calorie surplus and nutrient-rich foods. This approach aims to build lean muscle while limiting fat gain, making it a balanced method for muscle growth.

It involves careful attention to diet quality, calorie intake, and consistent training. Compared to other bulking methods, clean bulking tends to be slower but it often leads to better long-term results. The process requires patience and regular monitoring of progress.

Overall, clean bulking offers a structured path for those interested in muscle development with an emphasis on health and sustainability.

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Sources:

• https://blog.nasm.org/how-to-clean-bulk
• https://bonytobeastly.com/how-to-clean-bulk/
• https://www.healthline.com/nutrition/clean-bulk
• https://fitmencook.com/blog/how-to-clean-bulk/
• https://www.themanual.com/fitness/how-to-clean-bulk/