Dirty Bulk Foods

The Healthier Way to Get Your Bulk On

What is dirty bulking?

Dirty bulking, or bulking to be more specific, is a part of the bodybuilding cycle, which involves bulking for the most part of the year.

How to dirty bulk properly?

Considering that dirty bulk might be dangerous without proper guidance, there are some best practices that you should adhere to while dirty bulking:

Increase the number of meals

Eat 5+ meals per day, remember that the bigger your calorie surplus, the bigger your muscle gains.


Carbs are the basis of dirty bulking

Carbs help fuel workouts and allow you to recover quicker after training.


Protein is important for muscle growth

You should aim to keep your protein intake above 1 gram per pound of body weight.


Side effects of dirty bulking

Dirty bulking has its side effects that you should consider before jumping into action, as is the case with any diet plan. Here are some of them:

Increased body fat

You will experience an unwanted increase in your body fat, as the primary negative side effect.


You may feel fatigued

Dirty bulking can cause some conditions like increased fatigue, nausea, and sluggishness.


The best foods to eat in a dirty bulk


Oatmeal is great as a pre-workout meal as it contains a high amount of complex carbs, which will fuel your intense workouts.


Turkey breast

Regarding foods that are rich in protein, turkey breast provides great value on a dirty bulk.


Rice, brown or white

One hundred grams of rice contains almost 30 grams of carbs, making it an ideal pre-workout dish.



Chicken is also a bioavailable source of protein, meaning that your body can easily digest and use it to fuel muscle growth.



A single slice of pizza that is found in most chain restaurants can contain anywhere from 250 to 350 calories.


Ice cream

An ideal dirty bulk includes at least two snacks per day since it can be tough to fit in all the calories you need, and ice cream is ideal because it's high in sugar and calories.



Hamburgers are ideal for dirty bulk, as they include a good amount of calories with all the carbs, fats, and protein stored in them.



Avocado is a nutrient-dense food, it contains a range of essential vitamins and minerals, including 18 different types of amino acids.



Along with oatmeal, eggs are probably one of your best options for breakfast on a dirty bulk. Eggs contain all nine essential amino acids your body needs.


Peanut butter

Peanut butter is a great source of protein and healthy fats, making it the perfect food to eat while bulking.



A dirty bulk is a great way to increase muscle size and strength. By creating a regular calorie surplus and having a bigger frame overall, you will be able to increase your gains in the gym.

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