How To Dirty Bulk: The Ultimate Guide

how to dirty bulk

This is that time in your life where all your hard work is focused on feeding your face with all the nutritional dense foods available in order to gain disproportionately smaller muscle mass. I mean, this is dirty summer in bulk!

How can one eat junk food randomly without thinking?

Can you clean bulk? In this article we will show you what to understand about dirty bulking to achieve maximum muscle building.

How can I gain weight and build muscle and get stronger like a bull?

how to dirty bulk

So, you wanna pack on some serious muscle and get as strong as a bull? Well, it’s gonna take some hard work and dedication, but trust me, it’s totally worth it.

Here’s the deal: you gotta start by getting your nutrition game on point. That means eating a ton of calorie-dense foods and loading up on protein to fuel your muscles.

And don’t forget about hitting the gym – resistance training is key for building muscle and strength. We’re talking squats, deadlifts, bench press, pull ups…the whole shebang.

I recommend you do a 5-6 day workout routine while you’re dirty bulking, that way you can use high volume training.

Go heavy and aim for 8-12 reps to really challenge those muscles. Oh, and don’t forget to give your body the rest and recovery it needs to grow.

Sleep and rest days are just as important as the workout itself! And hey, if you’re new to this whole weightlifting thing, don’t be afraid to ask for help.

Dirty Bulking Diet Plan

how to dirty bulk

A dirty bulk is a diet that focuses on consuming high-calorie, high-fat foods to promote weight gain and muscle growth.

Here’s how to create your own dirty bulking diet plan:

  • Step 1: Determine Your Calorie Needs: To gain weight, you need to consume more calories than you burn. Use a calorie calculator to determine your daily calorie needs, then add 1000-1500 calories to that number to create a calorie surplus. In regular bulking, go to 500 calories. With DIRTY BULKING, do at least 1k calories above.
  • Step 2: Load up on Protein: Protein is essential for muscle growth and repair. Aim to consume 1-1.5 grams of protein per pound of body weight per day. Good sources of protein include meat, fish, eggs, dairy, and protein powder.
shirtless muscular man standing to the left of a promo for fitness goals
  • Step 3: Don’t Be Afraid of Fats: Fats are calorie-dense and can help you hit your daily calorie needs. Good sources of healthy fats include nuts, seeds, avocados, olive oil, and fatty fish.
  • Step 4: Carb it Up: Carbohydrates are another important part of a dirty bulking diet. Aim for complex carbs like brown rice, sweet potatoes, and whole grains, which provide sustained energy for your workouts.
  • Step 5: Plan Your Meals: Plan out your meals for the day to make sure you’re hitting your calorie and nutrient goals. Be sure to include a variety of protein, carbs, and fats in each meal.
  • Step 6: Supplement Wisely: Supplements can help you reach your nutrient and calorie goals, but they shouldn’t be relied on solely. Good options for a dirty bulk include weight gainers, creatine, and pre workout.

What science says

When I say what the science says… I’m not talking about clinical studies. I’m talking about BROSCIENCE. Why? Because- let’s be real here- no doctor knows more about dirty bulking than a bodybuilder.

First, let’s look at the pros of dirty bulking. Research shows that a calorie surplus is necessary for muscle growth, and consuming excess calories can help you reach your weight gain goals. Additionally, consuming high-fat foods can increase testosterone levels, which can promote muscle growth.

The #1 pro of dirty bulking is, you’ll get MASSIVE.

However, the cons of dirty bulking can’t be ignored. Eating a diet high in processed foods and saturated fats can lead to weight gain, inflammation, and an increased risk of chronic diseases such as heart disease and type 2 diabetes. + You’ll get FAT.

So what’s the bottom line? While a dirty bulk can be effective for short-term weight and muscle gain, it’s not a sustainable or healthy long-term approach. Instead, focus on a balanced diet that includes whole, nutrient-dense foods, and consume enough calories to support muscle growth without excess fat gain.

I would say only do a dirty bulk once or twice in your life time, and preferably while you’re young.

What is Dirty Bulking?

how to dirty bulk

Dirty bulking is a bodybuilding diet where you eat lots of high-calorie, high-fat foods to gain weight and muscle mass fast. The catch is that it doesn’t matter what kind of food you eat, as long as it’s packed with calories and macronutrients.

People who like dirty bulking say it lets them eat their fave foods without feeling bad and helps them build muscle fast. The downsides are that eating a diet high in processed foods and saturated fats can lead to inflammation and getting fat.

And dirty bulking can make you gain too much fat, which is hard to lose and can mess up your athletic performance, and destroy your aesthetics.

You could literally eat McDonalds and candy for every meal, and you would be allowed with a dirty bulking diet.

Dirty Bulking Workouts

The best dirty bulking workouts are ones with high volume. Why?

When you put in calories to your body, you get energy. More food = more energy.


energy + little energy = fat

energy + high energy = gains

All the extra energy you get from eating the surplus in food you should be putting out into a high intensity volume workout.

The best high volume workout is my program, Workout of The Gods.

As a small example- this is what Arnold did with his volume.

  1. Barbell Bench Press – 5 sets of 12 reps
  2. Incline Dumbbell Press – 5 sets of 12 reps
  3. Flat Dumbbell Flyes – 5 sets of 12 reps
  4. Cable Crossovers – 5 sets of 12 reps
  5. Dips – 5 sets of 12 reps
  6. Wide-Grip Pull-Ups – 5 sets of 12 reps
  7. T-Bar Rows – 5 sets of 12 reps
  8. Seated Cable Rows – 5 sets of 12 reps
  9. One-Arm Dumbbell Rows – 5 sets of 12 reps per arm
  10. Hyperextensions – 5 sets of 12 reps

My Dirty Bulking Results

how to dirty bulk
(Not my current fizeek btw)

First off, my dirty bulking experience was not all that. Sure, I put on about 20 lbs of muscle and fat all together, but I regret it.

I gained WAY too much fat in the process. But, because you’re here to learn how to do it similar to me, here’s how you can as well.

Here’s what I did to gain 20 lbs of muscle in 4 months:

  • I ate 4,200 calories each day
  • Had around 300 g protein per day
  • 400-500 g carbs per day
  • Big protein shake before bed
  • Mass gainer shakes throughout the day
  • Ate once every 3 hours

I did not really track or care what I ate, as long as I knew the caloric information. I typically stayed away from candy, however did have my share of fast food.

The best way to build muscle is to do a clean bulk, not an insane dirty one. I had to cut down 10 lbs of fat after this to make my v taper go back to normal.

Dirty bulk meal plans

Here’s an example meal plan for dirty bulking at 4,500 calories a day:

Adjust this for yourself as needed.


  • 4 whole eggs scrambled with cheese
  • 4 slices of whole grain toast with butter
  • 1 cup of whole milk
  • 1 banana


  • 2 cups of Greek yogurt with mixed nuts and honey
  • 1 apple


  • 8 oz. grilled chicken breast
  • 2 cups of brown rice
  • 1 cup of steamed broccoli
  • 1 tbsp of olive oil
  • 1 large sweet potato


  • 2 scoops of protein powder mixed with 2 cups of whole milk and 1 cup of frozen berries
  • 1 cup of mixed berries


  • 10 oz. ribeye steak
  • 2 cups of mashed potatoes
  • 1 cup of sautéed mushrooms and onions
  • 2 slices of garlic bread
  • 1 cup of mixed vegetables


  • 2 cups of cottage cheese
  • 1/2 cup of mixed nuts
  • 1 cup of sliced peaches

Remember, this is just an example meal plan and you can adjust the portions and food choices to suit your personal preferences and dietary needs.

If you were to eat this EVERY DAY you would be able to easily put on 20-30 lbs in just a few months, assuming your metabolism is similar to mine.

The Supplements for Your Bulk

how to dirty bulk

Your dirty bulk could, hypothetically run off of only food. BUT, because scientists invented cool supplements to help *supplement* your diet, we’ll go over them.

Pre workout

Pre-workout supplements are designed to give you an energy boost, increase endurance, and enhance focus during your workouts.

Here are the benefits of pre workout:

  1. Increased energy: Pre-workout supplements usually contain caffeine or other stimulants that can increase energy levels, helping you to perform at a higher intensity during your workout.
  2. Improved endurance: Some pre-workout supplements contain ingredients like beta-alanine and creatine that may improve muscular endurance, allowing you to exercise for longer periods of time before fatigue sets in.
  3. Enhanced focus: Many pre-workout supplements contain ingredients like tyrosine or choline that can improve cognitive function and focus, helping you to stay on task during your workout.
  4. Increased blood flow: Pre-workout supplements may contain ingredients like nitric oxide boosters, which can increase blood flow to your muscles, leading to improved muscle pump and nutrient delivery.
  5. Improved performance: By increasing energy, endurance, focus, and blood flow, pre-workout supplements may ultimately lead to improved overall performance and better results from your workout.

Mass gainer shakes

Mass gainer shakes are here to help you get more calories in. I know tons of people who think they’ll get big because they drank a little mass gainer shake that was like 1000 calories.

These shakes only exist to help you increase your macros, and get more calories in.

Here are some benefits of using mass gainer shakes:

  1. Increased calorie intake: Mass gainer shakes are typically high in calories, providing an easy and convenient way to increase your daily calorie intake. This is especially beneficial for individuals who struggle to consume enough calories through whole foods alone.
  2. Boost in protein intake: Mass gainer shakes are also high in protein, which is essential for building and repairing muscle tissue. By supplementing with a mass gainer shake, you can increase your protein intake, helping to support muscle growth and recovery.
  3. Convenience: Mass gainer shakes are quick and easy to prepare, making them a convenient option for individuals who have busy schedules or limited access to whole foods.
  4. Customizable: Many mass gainer shakes come in a variety of flavors and can be customized with additional ingredients like fruit, nut butter, or oats, making them a versatile option that can be tailored to individual preferences.
  5. Improved recovery: Consuming a mass gainer shake after a workout can help to replenish glycogen stores and provide the nutrients needed to support muscle recovery and growth.

Protein powder

Protein in high amounts usually means a lot of eating. When you’re dirty bulking, you don’t want to ever feel “full.” This happens when you eat a TON of chicken breast.

Here are the benefits of using protein powder:

  1. Convenient source of protein: Protein powder is a quick and easy way to supplement your diet with high-quality protein. It can be used to increase protein intake throughout the day or as a post-workout recovery supplement.
  2. Supports muscle growth: Protein is essential for muscle growth and repair. By consuming protein powder regularly, you can provide your body with the nutrients it needs to build and maintain muscle mass.
  3. Supports bone health: Protein powder is a good source of calcium, which is essential for strong and healthy bones. Adequate calcium intake is especially important for individuals who engage in high-impact activities that can put stress on the bones, such as weightlifting or running. Consuming protein powder regularly can help to support bone health and reduce the risk of osteoporosis later in life.
  4. May improve immune function: Protein powder is rich in amino acids, some of which play a role in immune function. Regular consumption of protein powder may help to support a healthy immune system.
  5. Versatile: Protein powder comes in a variety of flavors and types, including whey, casein, soy, and plant-based options. This makes it a versatile supplement that can be used in a variety of recipes, from smoothies to baked goods.


Benefits of creatine:

  1. Increased strength and power: Creatine has been shown to help increase strength and power output during resistance training. This is likely due to creatine’s ability to increase phosphocreatine stores in the muscles, which can help to support high-intensity exercise.
  2. Improved exercise performance: Creatine can also help to improve overall exercise performance, allowing individuals to train harder and longer. This can lead to increased muscle growth and improved athletic performance.
  3. Supports muscle growth: Creatine is often used by bodybuilders and fitness enthusiasts to support muscle growth. It can help to increase muscle fiber size and improve muscle recovery after exercise.
  4. Neuroprotective effects: Studies have shown that creatine may have neuroprotective effects, helping to protect the brain from injury and reduce the risk of neurodegenerative diseases like Parkinson’s and Alzheimer’s.
  5. May improve bone health: Research suggests that creatine may also have a positive effect on bone health, helping to increase bone density and reduce the risk of osteoporosis.

Best Dirty Bulking Foods

  1. Red Meat
  2. Whole Eggs
  3. Whole Milk
  4. Peanut Butter
  5. Cheese
  6. Nuts
  7. Avocado
  8. Brown Rice
  9. Sweet Potatoes
  10. Oatmeal
  11. Pasta
  12. Quinoa
  13. Salmon
  14. Tuna
  15. Greek Yogurt
  16. Cottage Cheese
  17. Chickpeas
  18. Lentils
  19. Bananas
  20. Berries

The disadvantages of Dirty Bulk

First off, dirty bulking may sound tempting because you get to eat whatever the hell you want, but the truth is that it can lead to some serious health issues if you’re not careful.

For starters, you may end up gaining a lot more fat than muscle, which can be really frustrating if you’re trying to build a more toned physique.

Plus, all that junk food you’re eating can cause some serious digestion problems, like bloating and constipation. Nobody likes feeling like they’ve swallowed a bowling ball after a meal, am I right?

On top of that, dirty bulking can mess with your cholesterol levels, blood sugar, and insulin levels, which can increase your risk of heart disease and diabetes.

Not exactly the kind of health problems you want to be dealing with, right? And let’s not forget about the damage it can do to your wallet. All those fast food runs and pizza deliveries can really add up, and your bank account might end up feeling as bloated as your stomach.

So, while it may be tempting to indulge in all your favorite foods while dirty bulking, remember that there are some serious downsides to this approach. It’s always a good idea to focus on eating a balanced diet and getting plenty of exercise to achieve your bulking goals in a healthy and sustainable way.

How many calories should I consume during dirty bulking?

You should consume about 1000-1,500 calories above your basal metabolic rate.

To find your basal metabolic rate, go to this bmr calculator. See what the basal metabolic rate says, and then add 1,500 calories to start.

The smart way to dirty bulk

If you wanna bulk up without putting on too much fat, you gotta eat enough calories, but you can’t just fill up on junk food. You gotta focus on whole foods that are packed with good stuff like protein, fats, and carbs that will help you grow muscles without making you look like a slob.

Eat often throughout the day, with meals that have a good mix of protein and carbs. You can use supplements like protein powder to help you get in all the nutrients you need, but don’t go crazy and replace real food with powders and shakes.

Keep track of your weight and adjust your diet as you go to make sure you’re making progress. With the right food and workout plan, you’ll be YUGE in no time!

Should I clean bulk or dirty bulk?

Listen up bro, if you’re trying to bulk up and build muscle, you might think that eating whatever you want is the way to go. But trust me, a “dirty bulk” where you just stuff your face with junk food is NOT the way to get the gains you want.

I made this mistake and got fat.

Sure, you’ll probably put on some muscle, but you’ll also pack on a ton of fat, which is not only unhealthy but will also cover up all that muscle you worked so hard for.

A “clean bulk” is where it’s at, my friend. That means focusing on healthy, nutrient-dense foods like lean meats, fish, eggs, nuts, seeds, fruits, veggies, and whole grains. These foods will give your body the fuel it needs to build muscle and keep you healthy in the process. Plus, they’ll help you maintain a healthy weight and body fat percentage, so you can show off those gains without feeling self-conscious.

Another reason to go for a clean bulk is that it’s more sustainable in the long run. Sure, you might be able to stick to a dirty bulk for a few weeks or even a couple of months, but eventually, you’ll get sick of eating junk all the time and your body will start to rebel. With a clean bulk, you can eat a variety of healthy foods and keep your taste buds happy while still making progress towards your goals.

So, if you’re serious about building muscle and getting in shape, skip the junk food and focus on clean, healthy eating. Your body (and your future self) will thank you!

Dirty Bulking Tips

Alright, bro, here are my top 10 tips for dirty bulking:

  1. Eat big to get big, but don’t go overboard. Aim for a calorie surplus of 1000-1500 calories a day.
  2. Don’t be afraid to eat junk food, but make sure you’re getting enough protein and fiber too.
  3. Drink plenty of water to stay hydrated and help with digestion.
  4. Eat frequently throughout the day to keep your energy levels up and prevent overeating.
  5. Incorporate calorie-dense foods like nuts, peanut butter, and avocado into your diet to help meet your calorie goals.
  6. Don’t skip meals or snacks, even if you’re not feeling hungry.
  7. Use a food tracking app or journal to keep track of your calorie intake and adjust your diet as needed.
  8. Focus on compound lifts like squats, deadlifts, and bench press to maximize muscle growth. Also use high volume workout routines.
  9. Get plenty of rest and recovery time to allow your muscles to heal and grow.
  10. Don’t stress too much about counting every single calorie or macro. Remember, the point of dirty bulking is to have fun and make gains!

Now cut the fat!

dirty bulking

The image on the left is after I had cut 10 lbs of fat. In the picture on the right, I weighted around 190 lbs.

With the image on the right, I weighted 180. As of right now, I’m about 185 lbs because I’m in the middle of a now *clean* bulk.

Alright, let’s get down to business and talk about how to shred fat. First off, it’s time to cut down on the junk food and start eating clean, whole foods that are high in protein, veggies, and healthy fats. This will fuel your workouts and help you build muscle while burning fat.

Don’t forget about lifting weights! Building muscle is key to shredding fat, as muscle burns more calories than fat. Focus on compound exercises like squats, deadlifts, and bench presses to hit multiple muscle groups at once and maximize your gains.

On top of that, make sure you’re drinking plenty of water to stay hydrated and energized during your workouts, and get enough sleep to keep your metabolism firing on all cylinders. Alcohol can also slow down your progress, so it’s best to cut back or avoid it altogether.

Finally, consider trying intermittent fasting. This involves limiting your eating to a specific window of time each day, which can help you consume fewer calories overall and accelerate your fat loss. Remember, shredding fat takes hard work and dedication, but with the right approach, you can achieve the shredded physique you’ve been working towards.

shirtless muscular man standing to the left of a promo for fitness goals

If you want to take your physique to the next level, then definitely consider buying my top tier workout program: “WORKOUT OF THE GODS.”

It’s SPECIFICALLY designed to get you a greek god-like physique that is guaranteed to turn heads and earn you respect. This is the #1 way to ensure that you’ll get ripped in 3 months, even if you’ve never been to the gym. Go check it out if you’re serious about getting jacked.

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