lean bulking vs dirty bulking
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- Опубликовано: 8 сен 2024
- What is the difference between lean bulking and dirty bulking? 🍎🍔
I feel like there are a lot of misconceptions when it comes to lean bulking and dirty bulking.
When it comes to lean bulking, a lot of people think that you have to eat clean and you're not allowed to eat any junk food, whereas you can kind of just go ham when you're dirty bulking.
But what they actually mean, is how much weight you gain on a weekly basis. You can eat junk food on a lean bulk, but usually you still would be eating an x amount of calories everyday to make sure you're not gaining too much weight every week to minimise unnecessary fat gain.
The reason why junk food is associated with a dirty bulk is because usually there is no limit when it comes to food. And junk food specifically is extremely high calorie and can easily push you over your daily calorie intake.
So as long as you're getting your nutritional needs on a daily basis cutting, maintaining, or bulking, don't be afraid to fit in your indulgences as long as you're hitting your calories!
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NEW WINTER COLLECTION IS OUT ❄️
@musclenation - DISCOUNT CODE: "LEE"
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#leanbulk #dirtybulk #bulking #fitness #fitnesscommunity #fitnessreel #gym #gymmotivation #leanbulking #dirtybuilding #bulk #weightgain #caloriesurplus #buildmuscle #trainingtips #gymvideos #gymhumor #calorietrackingtips #calorietracking #caloriedeficit #nutrition #bodypositivity #bodypositive #gymmyths #misconceptions #healthyfood #junkfood
He finally revealed his girlfriend in the beginning
👀😂
@@l_eel_em Fiance more like
Facts, had two in n out burgers yesterday but it was still well under my caloric intake for the day 🤝🏽
Yum 😭
@@l_eel_em Aussies really need a In N Out rip off
Yea, alot of people think you cant eat junk food on lean bulks but the bulk is just abt how many calories you are consuming
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yeah but dont forget to get your protein too
Had some dude arguing with me about how he’s been working out for 10 years and that I didn’t know what I was talking about when I recommended this style of dirty bulking.
Hodgetwins covered this back then
@@billionaire1637 dayum hodgetwins, what a throwback 👌🏼
A lot of people need to hear this. I gave up my first bulk (and technically even the cut after as a result - cals too low) because I wouldn't let myself eat a single bite of junk food and would force myself to eat like 200+ grams of protein, which turned me off. Only later, after a much needed mental shift I realised what you said here in the vid and everything has been easier since (still lazy lol). Thanks for these shorts man, you make great content! ❤
Hahaha get on top of that laziness bro!!
But thank you, appreciate it 🥹❤️
We need more thic boi footage lol
Hahahah i hate my thic boi foootage 🤣🤣
I love the fact this guy doesnt shame people who have gave to dirty bulk..its just easier
okay now i understand , always track your calories and even you eat junk food a lil bit but make sure you eat enough protein throughout the day 🙏🏻❤️❤️
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Thx for the education Lee u taught me more then my school 😂
Loving the info man, keep it up! Also i'd love to see any low cal recipies you eat for home made snacks or deserts
Check out my low calorie food finds playlist! Ill be uploading more overtime ☺️☺️
@@l_eel_em Thanks bro 🙏🏾
Could you make a video talking about how counting calories,, especially early on when you've never been on a calorie deficit can affect your mental health/perception of yourself?
Btw your voice is so soothing,, I love watching these videos and have just started my calorie deficit diet and going to the gym 💪
I can only speak from experience, but i think as long as you’re doing it properly, it has a positive impact - especially for self confidence
I started getting leaner and looking better which helped a lot for my self confidence. And because i had expert guidance from a coach, i was doing it safely so there was no harm to my mental health!
Generally men don't really have mental issues from calorie tracking. If I had to guess, it's because men usually track calories with muscle growth as their top priority and fat loss secondary. Meanwhile women often track calories with only fat loss in mind which can quickly spiral.
Great information! Thanks for the video
Ayo someone sample that beat 🔥😂
😂😂😂
Maccas nuggets with that sweet and sour sauce is honestly the best thing on the menu, any tips for big meaty forearms? Mine are lacking quite a bit.
Dedicate them more volume and progressively overload!
I actually wasn’t aware of this thank you
Can you share this spreadsheet. It's God tier
Hi buddy. Wondering where you been. Your always on my newsfeeds💪🏾
Ayeee glad to be back bro!!
thank you for this!
Bro that looks like a twin brother that ate him during his cut lol
😂😂😂
THANK YOU finally someone who's dishing out good education about lifting that wont ruin our relationship with food
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As I got older I started to prefer lean bulking, as for me it’s less hard on the body. It also allows me to keep my habits pretty much the same (similar foods, number of meals) because the increase in calories is much lower. I noticed that it’s then easier for me to switch to cutting, because I’m usually just changing the amount of rice, couscous, oats etc I’m having in my meals :)
Jesus died for your sins and rose from the dead 3 days later so that you may have eternal life, believe in who He is and what He did to be saved
Thanks for this!!
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Finally someone who understands the true definition of “lean bulking”
I feel like you can make a lot of content which other mainstream channels are not making like
How to pose ( cause of the bodybuilding background) .
There are some videos of posing but youtubers just end up making that video with the help of other bodybuilders.
After the prep you can go wild on the yt ideas 🤘💪.
Ayee i am definitely planning to make posing tutorials when im a bit leaner! But yeah the ideas are endless hehe
It is not only the calories, junk food doesn't provide with the necessary vitamins and minerals that your body needs. This is another reason you shouldn't indulge in it too much.
Depends on what you define as junk food, because stuff like cheeseburgers and fries, fried chicken, mashed potatoes are described by a lot of people as junk food but they have protein carbohydrates fats everything your body needs, technically
@edanridge3023 French fries, sweets, cold drinks, chips, cookies etc are junk food including ice cream.
@@mariamabdeali32 lmao made me think of Lee Priest, he was on a interview recently and he told a young bodybuilder. Hey if you wanna get calories while bulking why don’t you do this, take a tub of ice cream let it melt mix protein powder into it and then drink it 2000+ cal proteins fats, carbohydrates everything 😂
@@Danheron2 to each their own 🙂
That's literally what he said in the video. As long as you're getting all your nutrients from healthy food, you can still indulge in junk food as long as you have the calories left for it.
Great explanation
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Watching you eat chicken mcnuggets has ruined my night, i love your content and hope you are doing great, but man, cutting down on food (calories) is hard (in progress of losing weight, I'm getting enough to eat) and seeing food content of any kind makes me want to just cry. Lol
I just discovered that his food scale cost 500 dollars plus in my country...
But...
Great content as always
Hahaha yeah i would not recommend it if you’re just tracking food 😂
It’s not even mine either, it’s my girlfriend’s and im just stealing it for videos because it looks cool hahaha
So true. I always tell ppl that its fine to eat things you enjoy as long you are getting all your macros and arent over your daily calorie intake.
Enjoying an ice, chocolate, fried stuff, pizza etc ... its fine. Keep macros and calories in mind. But just dont overdo it.
The question is...how much in a surplus is adviced ? While focus is staying lean. Least amount of fatt gain.
Anywhere 100-500g is fine! 100g to really keep the fat gain slow. But you can push it a bit more if you want to prioritise training a little bit more
Thank You So Much "I" Wanna Dirty Bulk Can You Explain Exactly What I Gotta Do For A Work Out. PLEEEEEEEEEZ
Yes
Speaking facts!
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I learnt something today ☺️
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That intro beat. Lol
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Thicc boys always win 🗣️
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250-300 + is the sweet spot
It's a gift and a curse having Super high metabolism... on the brightside I can eat as much as I want whenever I want without gaining any type of fat. However the downside is, that it can be super difficult putting on any type of muscle mass. For reference, I weigh 145 lbs atm but was 120 before dirty bulking for a month. Right now my target calorie count is 4500 calories a day with 140 grams of protein.
+25lb in a month? I guarantee 90% of that was just pure fat.
@totallynotpaul6211 actually I don't gain fat much, if I ever do, it almost immediately gets turned into muscle. I only WAS able to gain that amount of weight by just Dirty bulking like a maniac. I would stuff my face with 4k calories everyday and only 2 of my meals would actually be considered "healthy" I admit this because it seems fast food is the easiest way for me to gain weight. After I hit my target goal which is soon, I will be staying on a regular keto like diet.
@@chopboxstudios5420 Fat does not turn into muscle
Shawty I’m sooooo sorry I haven’t been around but I’m here bow and I love you bbg 😘
Ayeee welcome back bbg, i missed you 😘
I mean if the food is super unhealthy it can wreck your thyroid, gut health issues and can give you acne, and will throw off your cals in/cals out metrics, so any kind of bulk should still be mostly clean food-wise
I really like the way you eat 😁👍♥️❤️
Hehehe thank u xoxo
I wish you could put me on a weekly diet I could mostly prep with things I can get locally and afford. Do you do things like that?
Its simple do 60% to 75% clean bulk And 40% to 25% dirty bulk and you will see the Big Change
Thank you I’ve been confused about this thinking that 600 calories in chips doesn’t count 😂😅
Honestly .
My Conclusion Mix the Junk and clean 😅
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But not at all, say you bulk at 3000kcal. Its the way you get there that is dirty/clean. Dirty bulk or clean/lean bulk doesnt depend on the total cals for a day
Once I started eating health I stopped liking junk food I'm not sure too Me my snack is some Greek yogurt grapes apples watermelons I don't know why
What was that ice cream or frozen yogurt you were eating ? Never seen it before and would love to know it !
Twisted frozen yoghurt is what it is!
Not sure if you can find them outside australia, but you can find them pretty much at most supermarkets here and the cals are so good 👌🏼👌🏼
@@l_eel_em gonna have to order some online if I can!
Damn bro u were bulky can u do a video on calories and foods u were eating on a dirty bulk 😊
I do around 2500 clean food and 1000 calories of whatever to hit 3.5k 150/175mg test a week keeps me pretty lean aswell i think
“Daddy bulking”
Was expecting a lotion bottle at the end lol
Not this time 😏
Man, I'm skinny and I've been doing clean bulking and been working out for around two months and my weight fluctuates.
Is it bad ?
Anyways thanks for helping me out❤
love you heaps.
❤️❤️
Can I put you on my meal plan? 😳
My merabolism is so crazy high I eat whatever i want and more than i want and still gain weight VERY slowly
But if you have like 30% bodyfat to begin with, you can still easily gain muscle even while eating in a calorie deficit as long as you get enough protein. Right?
I ate fried noodles, and curls Jr. Burgers 15 days ago. I gained fat weight. 😂 But I am leaning again by eating zucchini noodles and lean foods of 120g of protein. 😁
Hahaha those are a lot of cals 😮💨😮💨
How much fat is a normal gain per week while doing a dirty bulk? Yes I'm looking to gain fat..like how long does it take to really add a good solid layer of adipose
Bro why dont you compete in Sheru classic in India 🙌 its a big event
Maybe when im rich enough to fly around the globe bro 🤣
@@l_eel_em 🔥🔥 yes one day!
thank you
Very welcome ☺️🙏🏼
Goddamn that's an insane difference when you're super cut vs when you're bulking😂
You were a chunky boi
Little fyi, you can eat mostly good and healthy food but if you are exceeding your calories by a lot more then you are dirty bulking…
Yep!
top notch physique ❤
HAPPY ICE CREAM 🍦 DANCE.
Getting the low calorie greed yogurt ice cream gives you more room for protein calories also being able to eat more
Low fat greek yoghurt is 👌🏼😮💨
Maybe I'm doing a too dirty one, I spend 10 hours of exercising every week, that doesn't include my walking habit but I'm still overweight sometimes.
THOSE BELLY SLAPS😂😂😂😂 IT'S THAT CHUBBY FACE FOR ME💪🏿❤️🇨🇦
❤
Could someone explain to me the purpose of bulking? I myself am trying to be leaner and lose weight rn
to gain muscle mass. you don’t get much muscle mass during a cut because you’re consuming less calories, but a cut gets you leaner. during a bulk you’re trying to put on a good amount of weight (mainly muscle weight) whilst trying to keep the fat to a minimum but you’ll get a little bit of fat with the muscle during a bulk
The goal: gain muscle and get to a low fat level
Bulk: gain muscle and some fat, depending on how well you do it
Cut: lose fat and some muscle, depending on how well you do it
What if….you just simply don’t have any indulgences and you seriously like to eat a boring diet like 2-3 easy meals every day consisting of the same exact thing
No junk food always better
I need that frozen yogurt!
Can you share your excel format? It looks really nice
You can find it on the resources page for free here!
lee-lem.com
@@l_eel_em thank you so much! Have a good day!
What weight gain rate (per week) would be considered good if you want to lean-bulk or "maingain" and therefore minimize fat gains?
Anywhere between 100-500g! This range depends on how much fat gain you want to minimise vs how much you want to prioritise your performance for training
I don’t eat any junk food anyway
Zaddy
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Wrong spreadsheet 💀
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Who wouldn't want to stick their ham between those burgers? 😏
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Do you have a gym plan to buy, G?
I have a train with me program where my current training program gets given to everyone only a weekly basis!
Otherwise im starting online coaching soon ☺️
Link the spreadsheet please!
finally I’m actually early 🎉
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Drum roll please 😂
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wheres the sound its so low
I think i forgot to adjust the audio properly on this one, my b 🥲
I swear down Asians are the smartest people in the world
Go to India for dirty bulking ! 😅
How did you clear your acne?? Please please help🙏🙏🙏🙏
I used accutane for around 1 year to clear up most of my acne at first!
@@l_eel_em thanks, appreciate the reply!
seems like you just came up with your own definitions
What’s the definition?
There’s no official definition but this one makes the most sense because overall calories will have the largest effect on your physique followed by macro nutrients
I aint doin allat
How much of a daily calorie surplus is a lean bulk?
likely 200-300, but the better metric is gaining 1 pound a week
Yeah usually it would be a range of 100-500 calorie surplus with a gain of 100-500g perk! You could gain at the lower end if youre training performance is still good and you dont want to gain weight too fast! Otherwise you can be a bit more assertive if you find that training is slowing down and you dont mind pushing that body weight up a little!
How much weight should you be gaining per week on a lean bulk?
Anywhere between 100-500g per week!
You could stick to the lower end to minimise as much fat gain as possible, otherwise you can be a bit more assertive if you feel like training progress is slowing down and you want to keep progressing at a steady rate ☺️
@@l_eel_em Thanks👍
So how much of a calorie surplus still counts as a lean bulk and not a dirty bulk?
Id stick with anywhere between a 100-500 calorie surplus with a 100-500g gain in weight per week! The rate at which you gain between those ranges depends on how much fat unnecessary gain you want vs. how well you want progress with training!
@@l_eel_em thank u very much, meow
Let’s say my maintenance is at 2500 and I added a 300kcal surplus, but after a while, my weight plateaued at 2800, so I kept increasing my kcal and at the end of my bulk I reached 3400, where I was not gaining weight anymore.
Now I want to cut because I have 19% bodyfat 😢, should I cut below 2500kcal or gradually decreasing my kcal from 3400 ?
Under 2500 but dont cut your calories immediately, let your body adapt so lower the calories each week. That way you dont lose a bunch of muscle. Keep grinding king and get that summer body💪💯
Depends how quickly you want to cut!
If you dont want to waste time being in a deficit too long and get back to building muscle asap, you could run an aggressive cut which is what i did!
I went from 3300 cals straight to 1400 for 6 weeks. You wont lose muscle if you’re keeping your protein high and still training hard and trying to progress. Your body will have a lot of stored energy from the surplus youve been in, so it doesnt actually get that difficult until 4 weeks in, and by then youre nearly done with the cut!
After 6 weeks is over, you would just go back to your 2500 calorie maintenance and begin your building process again.
You wouldnt need to spend the time reverse dieting as your body isnt at that starvation state where youre extremely low body fat or anything!
@@l_eel_em Very interesting, in fact I’ve always consider this as a « panic cut » and maybe will not be beneficial!
But the reason why Im asking this is; Is my maintenance still will be 2500? Didnt it go up because you said by time when you gain muscle it will increase? Or maybe for the moment the change isn’t significant ?
@@axelge1877 Thank you for the info and for the support my brother! Let’s get it all togheter 🙏🏻🙏🏻
@@Valiahd your maintenance will be a bit higher now that you’re heavier and would have put on more muscle, but it wouldnt be 3400 unless you’re going to stay at this weight!
Once you get back down to a lower body fat, you’ll probably find that your old maintenance will be a bit higher now that you’re leaner and a bit bigger, but it might only be by around 100-200 cals
Let's be honest, "dirty bulk" is just bro talk for poor nutrition. But, I'm sure it was started by some guy who was having trouble getting the calories eating clean without feeling like a bloatlord. Why would it be called a "dirty bulk" anyway if it wasn't assumed a bulk should be clean. It's just one of those things where it was probably well understood by a small group of people and then everyone heard about it without having all the information.
Haha pretty much
And for skinny dudes it’s like the rules don’t apply Smfh
Lol hanime😭💀
Keep dirty food out. Do it on a very heavy workout only once a week
For overall health maybe but he's just talking about muscle growth and fat gain.
Bros so zesty
😂
Bros I have trouble knowing how to use the scale to weigh food and also suck at it you got any tips for someone who has trouble ?
Use myfitnesspal to log the food you’re weighing!
@@l_eel_em thanks so much for replying back bro I been using the app but I have trouble with how to use it like for example when I end up eating shredded chicken I don’t know how to weigh my food if you get what I mean
@@nahuleon1049 if you know what cut of chicken it is, you would just log it as that cut
For example, for cooked pulled chicken breast you would just searched “chicken breast cooked”
@@l_eel_em good looking bro I truly appreciate you breaking it down for me will give it a try 🙏🤟🏽
If I bulk slowly less fat would go to my gut compared to a fast bulk right?
Where you store fat is genetics. Basically the rate where your building muscle reaches a peak. And the body weight youre putting on is just enough to keep that rate of building muscle there. But if you dirty bulk, you’re putting on weight faster than you need to and it’s not going to speed up building muscle. So that extra weight is unnecessary which just makes weight loss harder later!
@@l_eel_em oh I was asking because I went to a hospital when I was going through things with family and we didn’t get to go outside and all I did was eat and sleep in there because there was nothing to do. I ate and slept more than 10 hours a day in there. I know it’s genetics. I just want more fat on me while having abs cause it makes me stronger, like handling heavier weights a lot easier.
@@l_eel_em I was on medicine and I gained 50 pounds in there in just 2 weeks.
@@l_eel_em these medications I took were known to make some gain rapid weight. None of the doctors told me anything about this. I believe we shouldn’t trust all doctors after all this stuff happened. I was 165lbs standing at 5’5 after the hospital I was 195lbs going upwards while still on meds
anyone have recommendations for a good bulking/gym progress APP?? thank youuu