🪓 The Myth

“If you want to gain, you must stuff yourself — fat gain is inevitable.” This “dirty bulk” mentality drives water retention, needless fat, and worse training. Muscle gain needs a surplus — but a targeted one (see Clean Bulk / Lean Surplus).

🔍 Why the myth persists

• Fast scale wins: Dirty Bulk shows quick +weight — mostly water & fat, not contractile tissue.
• Appetite logic: “More food = more muscle” without checking metabolism and NEAT.
• Social media bias: Off-season “bloat” is celebrated — the tedious cut afterward is not.

👉 Reality: Lean Surplus maximizes Rate of Gain (RoG) per gram of fat gained.

📊 The Facts: Lean Surplus by the numbers

• Weekly target: +0.25–0.5% RoG (e.g., 70 kg → +175–350 g/week). Higher rates primarily increase fat gain.
• Calorie setup: Maintenance Calories + 250–400 kcal/day. If the 7-day average stalls → add +100–150 kcal.
• Macros: Protein 1.8–2.2 g/kg (hit the Leucine Threshold per meal), fats 0.8–1.0 g/kg, rest carbs (performance driver).
• Food Hygiene: 80–90% whole foods → steadier energy & better tolerance (Food Hygiene).
• Metrics: strength progression, measurements, photos, sleep quality, and SRA — not just the scale.

🧪 Lean-Surplus Playbook

1. Set the surplus smart: Maintenance +250–400 kcal; increase in +100–150 kcal steps only if the 7-day average stalls.
2. Anchor protein: 3–5 meals with 25–40 g protein (leucine trigger; see Leucine Threshold), plus 1 shake as needed.
3. Carb periodization: More carbs pre/post heavy sessions; guide training via RPE / RIR, keep volume around MEV, respect SRA.
4. Food Hygiene: 80–90% whole foods, adequate salt/water; minimize trigger foods (Food Hygiene).
5. Monitor & hold course: daily weight (7-day average), 2–3 tape sites/week, strength log. Adjust at most once per week.

🚫 Common mistakes (and better alternatives)

• Bulking without knowing maintenance → Fix: track intake/weight 10–14 days, consider Basal Metabolic Rate & NEAT.
• +800–1200 kcal jumps → water/fat↑. Fix: small steps, patience (RoG in view).
• Protein too low → Fix: 1.8–2.2 g/kg daily, distributed (see Leucine Threshold).
• Everything “liquid” (shakes/ice cream) → tolerance issues. Fix: 80–90% whole foods (Food Hygiene).
• No monitoring → flying blind. Fix: 7-day average weight, measurements, weekly photos, track RPE quality.

❓ FAQ: short & clear

“I only gain at the waist — normal?” Usually a sign the surplus is too high. Reduce −100–150 kcal and slightly increase activity / NEAT.

“How fast should I gain?” 0.25–0.5%/week RoG. Beginners closer to 0.5%, advanced ~0.25%.

“Do I need dirty-bulk meals?” No. Food Hygiene with dense, tolerable meals is enough: rice/oats/potatoes, lean protein, healthy fats.

⚡ Conclusion

You don’t have to get fat to gain muscle. You have to gain on purpose: a small, controlled surplus (Lean Surplus / Clean Bulk), high protein quality (Leucine Threshold), carbs around training (guided by RPE / RIR, volume near MEV, respect SRA) and consistent monitoring.

🔗 Further Reading