Clean Bulk
Body Composition Calories & Weight Basics
Clean bulk = a controlled calorie surplus built on high-quality, minimally processed foods. Goal: muscle gain with minimal fat — via food hygiene, a defined Rate of Gain (RoG) and smart macro control. Related terms: lean surplus (amount focus) vs. dirty bulk.
Notice
Term and System Placement
Short take Clean bulk means building with a system: a surplus, yes — but from clean sources with good tolerance, stable energy and high nutrient density. In the energy model it fits as: BMR → TDEE (= BMR + EAT + NEAT + TEF) → surplus per RoG.
Hallmarks
- Moderate surplus (target RoG: +0.25–0.5%/week) instead of “more is better”.
- 80–90% minimally processed foods → high food hygiene & good digestion.
- Macro anchors: protein 1.8–2.2 g/kg, fat 0.8–1.0 g/kg, rest carbs (time carbs around EAT).
- Monitoring: 7-day average weight, strength progression, girths, sleep & SRA; manage loads with RPE/RIR.
Benefits of a Clean Bulk
- More muscle, less fat: structured surplus limits fat gain.
- Stable energy & performance: minimally processed carbs/fats support the metabolism.
- Tolerance: less digestive stress, better micronutrient uptake.
- Sustainable: reduces need for harsh cuts; compliance stays high.
Practice: How to run a Clean Bulk
- Find maintenance: track intake & weight for 10–14 days → set maintenance calories.
- Set surplus: maintenance +250–400 kcal; only raise if RoG is below target.
- Protein “cascading”: 3–5 doses/day (leucine trigger; see leucine threshold).
- Timing: more carbs pre/post hard sessions; monitor NEAT.
- Training link: progressive overload with RPE/RIR, keep volume near MEV.
- Quality over chaos: 80–90% minimally processed — see food hygiene.
Hardgainer Calorie Calculator
- BMR → TDEE: Mifflin–St. Jeor × activity factor
- HG boost: +0–15% for high NEAT/TEF
- Targets: Maintenance, Lean Bulk (+10%), Aggressive (+20%)
- Macros (g/kg): adjustable protein & fat
- Carbs: auto from remaining kcal
- Meal split: 3–6×/day (P/F/C per meal)
- HUD/Dashboard: goal kcal, intensity, pie-stack
- Hydration target: ~35 ml/kg
- Guides: Pro tips & glossary links
Clean Bulk vs. Lean Surplus
Lean surplus describes primarily the amount of the surplus (RoG target), while clean bulk additionally emphasizes quality (food choices, food hygiene). In practice they go hand in hand and stand opposite to dirty bulk.
“You need to get fat to gain muscle”
False. The solution is a clean bulk or lean surplus: smart calories, clean macros, food hygiene & monitoring. Read the article: Myth Busting — Myth #5.