If you’re searching for a dirty bulk guide, you’ve come to the right place. Yet, it does seem that weight loss is by far the most common goal in 2024. That’s no wonder considering that obesity and being overweight is a problem of the 21st century. So, in order to enhance physique and performance, a lot of people are searching for ways to burn fat and lose weight. Nevertheless, despite cutting cycles being very common, bulking cycles are still on top. There are still a lot of people who are more interested in ways to gain weight.
But similarly to losing weight, you need to learn how to gain weight the right way. Losing weight or gaining weight the incorrect way is not only not going to help achieve your physique and performance enhancement goals, but it can be unhealthy too. That’s why, you must learn how to do it the right way.
So, you’re here for the dirty bulk plan. In the world of bodybuilding, gaining weight is achieved through a bulking cycle. Usually, bulking can be done in two different ways:
- The clean bulk
- The dirty bulk
You may know that bulking means “gaining weight”, usually by packing a lot of strength and muscle mass. But what does dirty bulking really mean? Whether you’re here for the basics or attempting to learn some more valuable information – you’re on the right path.
What is a Dirty Bulk?
As you may know, bulking up means that you should have a calorie surplus diet (in order to gain weight), and combine it with intense weight lifting programs to turn those calories into muscle and strength. But in the world of bodybuilding, there’s the dirty bulk. It is a pretty popular way to get on your way to gain muscle and strength. But it is popular only because of its convenience. Let’s explain.
To successfully bulk up, you need a calorie surplus diet. In order to lose weight, you need to stay in a calorie deficit. This means that you burn more calories than you’re eating (consuming). That difference makes you lose weight and burn fat. But in a calorie surplus diet, you consume more calories and that surplus will make you gain weight.
While in both clean and dirty bulk you need to train hard and eat in surplus, the difference is in the amount of calories you’re allowed to eat in each cycle plan and in the type of foods you eat. A clean bulk involves eating a controlled calorie surplus, whereas in a dirty bulking plan you can eat pretty much as many calories as you can/please. Moreover, in a clean bulk, you usually only eat plenty of whole and unprocessed foods. But in a dirty bulk, you’re allowed to eat… well, pretty much whatever you want.
In short, a dirty bulk diet has no restrictions or limitations in terms of how many calories you can eat or in foods that you eat to fulfill your calorie needs. The goal is to eat more calories than maintenance. And, of course, to train hard.
So yes, a dirty bulk diet takes bulking to a new level of weight gain.
What’s not to love in a dirty bulk plan?
So, you may now think what’s not to love in a dirty bulk plan? I mean, it allows you to eat whatever you want, in whatever quantities you want. No foods are off limits and the more you can eat, the better. That’s in fact the reason why a dirty bulk cycle is pretty popular among beginners.
- But there are downsides! A huge increase in calorie intake could make you feel a bit daunting if you’re new to bulking. Usually, a lot of those who cannot get down too many calories are using high calories shakes and mass gain powders to support their dirty bulk goals.
Moreover, there’s no denying that a dirty bulk will help you gain weight. It is the fastest way to gain weight, actually. The problem is that a dirty bulk could come with consequences. That’s why, whereas a dirty bulk is doable, I definitely do not recommend it long-term. We’re going to talk about the negatives of such a diet later. Now let’s analyze the benefits of dirty bulking.
Maintains a Calorie Surplus Diet
As said, weight loss seems to be a more common goal in the late years than gaining weight. Simply because a lot of people seem to have issues with excess fat, rather than being too skinny. Nevertheless, a lot of us find that both of these goals can be really difficult.
That’s why, it is quite obvious that a dirty bulking plan can be a popular option among those who are struggling to increase their weight, packing some muscle and size, with some good strength increase. Those who struggle to gain any weight may find that the dirty bulk plan is a highly effective way to pack some pounds.
But remember that in order to gain weight and turn that weight into muscle gains, you need some serious resistance training along the way. You just can’t neglect strength training during a dirty bulk! Not to mention that strength training can actually help boost your appetite which helps you eat more. And the fact that it is strength training that actually makes you gain strength, lean muscle, and an appealing physique. Overall, a dirty bulking plan could be effective for those who find it difficult to gain weight.
Promotes muscle and strength gains
In order to gain weight, you do not need a calorie surplus. And according to research, you only need about 10 to 20% of extra calories than your maintenance. For example, if your maintenance calories are 2,000 per day, 2,200-2,400 will do the trick. However, a dirty bulk is usually going beyond that range when in combination with weight training.
So, whether you’re looking into bodybuilding, taking part in team sports, or whatever else, a planned workout routine with a dirty bulking diet plan can be an effective way to promote weight, muscle, and strength gains.
The best part about a dirty bulking plan is that there’s no other plan that helps you achieve these goals faster. A dirty bulk will help you pack on size, strength, muscle, and weight the fastest way. That’s because it allows you to eat pretty much whatever you please, as much as you please. The calorie intake during a dirty bulking plan usually goes over the 10–20% additional calories than maintenance. Such a huge surplus will definitely lead to a faster weight increase.
Dirty Bulk Negatives
So, as said, the dirty bulking plan is extremely efficient in helping you gain weight and it does so in the fastest possible way. However, this is still not the bulking plan I would recommend to people. At least, not to most people. That’s because of its negative side effects. Dirty bulking results are amazing when it comes to muscle and strength gains, especially when doing it fast. However, as you’re naturally consuming huge amounts of calories and as those calories usually come from unhealthy foods, a dirty bulk can obviously lead to negative results.
Potential excess fat gain
A bulking plan means that you eat in surplus. This means that you gain weight. It doesn’t mean that all of the weight you gain will be in the form of lean muscle. Some of it could (and it is likely) to added in the form of fat. The problem is that in a dirty bulk cycle, you do not really track your calories, you’re only eating in surplus as much as possible. The bigger the surplus, the bigger the excess fat gain. Especially since the foods you eat tend to be less healthy.
You can add fat in a clean bulking cycle too, but that’s very unlikely, and the potential fat gain is significantly lower. That’s because, although you eat in surplus, you pay attention to the foods you’re eating and you’re still tracking your calories (which only remain in the 10-20% range above the maintenance).
But in a dirty bulking plan, when you eat whatever you please and as much as possible, despite the fact that you pair it with lots of strength training, some of the weight you gain is going to be fat mass, not only muscle gains. Now the problem is that a dirty bulk diet could be a great option to add weight. Nonetheless, if you add too much fat, it could lead to a lack of definition in muscle shape and size. Moreover, too much fat can become unhealthy. Too much fat can make you feel fatigued too, lowering your cardio resistance and endurance. That’s why those who compete in physique sports or planning athletic competitions usually avoid a dirty bulk diet. It has the potential to leave you out of shape and hinder your endurance.
Potential health issues
So, pretty much all the problems of a dirty bulk plan come from the excess fat that you’re likely to gain during your dirty bulk diet. That extra fat could have other potential health issues.
A clean bulk suggests you eat healthy, whole, and unprocessed foods. But a dirty bulk plan has no food limits. Usually, a lot of people tend to eat a lot of processed carbs and saturated fats. Moreover, it could lead to a low intake of necessary micronutrients and fiber. This alone could lead to health issues. But eating a lot of unhealthy, saturated fats is bad for our bodies and health too. This could lead to high cholesterol, high blood sugar, and high blood pressure. By not treating these issues on time, they could lead to potentially much worse issues such as strokes, diabetes, cardiovascular issues, and others.
Of course, the chances are lower as long as you continue working out intensely and regularly. But such a diet plan is more likely to bring such issues because of the amount of unhealthy foods you eat. Then again, if your body doesn’t receive enough micronutrients (vitamins, minerals, and antioxidants) and fiber, it could lead to negative effects on your health and body too.
Feeling sluggish
As said, a dirty bulking plan could make you feel fatigued. By eating a lot of processed, sugary foods it is natural to feel sluggish. Just think about it. When you eat a lot of high fat foods such as pizza with fries, you are likely to feel sluggish.
Moreover, this diet makes you add lots of fat, and that fat will definitely hinder your athletic performance, despite the fact that it could help boost your strength levels. So, while a dirty bulk may sound like a dream come true as you eat pretty much anything as much as you want, there are various side effects associated with it.
Studies suggest that a diet high in simple carbs could even lead to symptoms of depression.
So, Should I Go For A Dirty Bulk?
Before you jump into a dirty bulk, I strongly recommend you consider the impact that it has on the body. In short, the great benefit of it includes a really fast addition of weight, size, muscle, and strength. But the side effects of it include a high risk of fat addition which could hinder your athletic performance and definition, with health negatives.
The good news is that a clean bulk can also help pack on size with lots of strength and muscle. It may not help add weight as fast, but the weight you add is predominantly from lean muscle rather than fat. This is the reason why I would rarely recommend a dirty bulk plan to anyone, and I would much rather recommend a clean bulking plan.
Moreover, even if you do go for a dirty bulk, I recommend to keep it short. Dirty bulking can be effective in gaining weight fast in the short term. But it is most certainly not a long term solution. If you follow it, use it as a “kickstarter” to your muscle gaining regimen. Following a dirty bulk diet long term could have a very negative impact on your overall health, including cholesterol, heart, the way you feel, and the way you look (fitness and athleticism).
Dirty Bulking Diet and Workout
The workout plan in a dirty bulk plan is no different from a workout plan in a clean bulking cycle. In fact, it is not very different even from a cutting cycle. Usually, you work out for hypertrophy (muscle gains) or for strength which makes a bit of a difference in the reps and weights. You keep cardio to a minimum (although you may still need some to keep your cardiovascular health) and you work out 3-4 times a week intensively. Keep good form in all exercises, usually go for compound movements, tend to have adequate rest times, and pay attention to the reps, sets, and weights you go for. Needless to mention the importance of progressive overload to continue seeing results.
In terms of diet, as said, you can eat pretty much whatever you like. It can vary from one person to another depending on personal preferences and goals. But usually, a lot of people following a dirty bulk plan are adding foods high in protein such as fish, red meat, chicken, and so on. They also add lots of protein powders, high calories mass gaining powders, and so on. They also eat lots of eggs, cheese, avocados, nuts and nut butters, and others. I would still recommend eating a lot of veggies and fruits to stay healthy. But the good news for those who follow such a plan is that they usually also eat pizza, pasta, fast food, baked goods, high carb dishes, and whatever else.
Usually, such people try to avoid low calorie, diet or sugar-free foods simply because they try to eat as many calories, not to feel full without calories. But I would recommend avoiding eating large amounts of foods that are unhealthy.
Healthy Bulk Plan
So, a dirty bulk plan could be an option, but in very rare situations and for only a few people. Generally, I wouldn’t recommend a dirty bulk diet because of its detrimental effects on your health, endurance, appearance, and so on. I would rather recommend a clean bulking.
- You still eat in a calorie surplus, but without junk food, and you have a controlled calorie surplus (10-20% over your maintenance).
You usually go for whole foods, grains, and unprocessed foods that are full of fiber, protein, and vitamins. Sometimes you could eat sugary and processed foods, but in very limited amounts. It still helps you pack lots of strength, muscle, size, and weight, but healthier. And you still work out hard, intensively, and regularly with heavy weights!
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Now that you know what a dirty bulk plan means, it is up to you whether you should follow it or not. You know what you can expect from it, the results can be both positive and negative. But often, the potential health issues of a dirty bulk diet are not worth it. At least, definitely not worth going for such a plan long term. You should have a high calorie surplus diet as long as you plan to bulk up, but you could do it the smart and controlled way.
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With a clean bulking plan and with these steroids, you are going to gain muscle in the best and fastest possible ways. We can help teach you how to use these compounds so they remain safe to use and effective. This way, you can go for a bulking cycle that is going to help you keep healthy, and full of energy, boost your strength, and help gain lots of muscle in the fastest possible ways.
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