Should you eat a clean bulking diet, a dirty bulking diet, or does it not even matter? To gain weight, we need to eat in a calorie surplus. The cleaner the diet, the harder it is to get into a surplus. The dirtier the diet, the easier it is to gain fat. Or at least that’s how the story’s often told.
I’ve tried both clean and dirty bulking. I’ve had success with both methods. I’ve gained about 35 pounds from dirty bulking, another 35 from clean bulking, bringing me from 130 up to 200 pounds. I’ve failed with both approaches, too.
Over the past eight years, we’ve helped over 10,000 other skinny guys bulk up. We’ve heard all the horror stories and celebrated too many successes to count. We’ve seen firsthand how the quality of our diets affects the composition of our gains.
Dirty bulking is when you eat a “see-food” diet, devouring everything in sight, gaining weight by whatever means necessary.
Dirty bulking was made famous by Westside Barbell powerlifters like Dave Tate, who would order McDonald’s cheeseburgers and hashbrowns for breakfast, have pizza drenched with olive oil for dinner, and then finish their days with chicken wings and fries. Not surprisingly, these guys were notorious for becoming both astonishingly strong and shockingly plump.
Dirty bulking culture is rife with treachery. Some of the most prominent dirty bulkers ran into health problems as they got older. Those health problems weren’t just due to their diets but also their extreme lifestyles and PED abuse. Even so, many abandoned their principles, becoming advocates of clean bulking.
Dirty bulking has a few advantages, especially for skinny guys who are having trouble gaining weight:
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