What does “Clean Bulk” mean?

Quick Definition Clean Bulk means building with a system: a calorie surplus from quality sources, prioritizing digestion, stable energy and nutrient density. Unlike Dirty Bulk, the focus is actual muscle, not water or fat. For Hardgainers, Clean Bulk is the practical execution of a structured Lean Surplus.

Typical Traits

• Moderate surplus (target RoG: +0.25–0.5 %/week)
• 80–90% whole foods → high Food Hygiene
• Macros: Protein 1.8–2.2 g/kg (Leucine trigger → Leucine Threshold), Fats 0.8–1.0 g/kg, rest carbs
• Monitoring: 7-day weight average, strength gains, measurements, sleep & SRA

Benefits of Clean Bulk

• More muscle, less fat: structured surplus minimizes unnecessary fat gain
• Stable energy: whole carbs & fats support metabolism & performance
• Better digestion: fewer ultra-processed foods → better micronutrient absorption
• Sustainable growth: reduces need for harsh cutting phases; compliance stays high

How to apply Clean Bulk

• Determine maintenance calories: track intake & weight for 10–14 days
• Set surplus: maintenance +250–400 kcal; increase only if RoG falls below target
• Protein dosing: 3–5 meals of 25–40 g protein (Leucine trigger → Leucine Threshold)
• Timing: more carbs pre/post hard sessions; keep NEAT steady
• Training: progressive overload using RPE/RIR, volume around MEV
• Quality focus: 80–90% whole foods – see Food Hygiene

Clean Bulk vs. Lean Surplus

Lean Surplus mainly defines the amount of surplus (RoG target), whereas Clean Bulk adds the quality dimension (food choices, Food Hygiene). Together, they stand in contrast to Dirty Bulk.

Further Reading

• Glossary – Overview
• Hardgainer
• Dirty Bulk
• Lean Surplus
• Food Hygiene
• Leucine Threshold
• Rate of Gain (RoG)
• Maintenance Calories
• Metabolism
• Basal Metabolic Rate
• NEAT
• RPE – Rate of Perceived Exertion
• RIR – Reps in Reserve
• MEV – Minimum Effective Volume
• SRA – Stimulus · Recovery · Adaptation
• DOMS
• Myth-Busting Series
• Hardgainer Guide