Clean Bulk
A modest calorie surplus from mostly whole foods to build muscle while limiting fat gain.
A clean bulk, also called a lean bulk, puts you about 250-350 calories above maintenance. That is enough to support muscle growth without the rapid fat gain of a large surplus.
Aim to gain roughly 0.25-0.5% of your bodyweight per week. If the scale climbs faster than that for two weeks in a row, take 100-150 calories off.
Calories and macros
| Calories | About 300 calories above maintenance per day. |
|---|---|
| Protein | 1.8 g per kg of bodyweight (0.82 g per lb) |
| Fat | 25% of calories |
| Carbohydrates | The remaining calories after protein and fat |
What to eat
- Lean meats, fish and eggs
- Rice, oats, potatoes and whole-grain bread
- Fruit and vegetables at most meals
- Olive oil, nuts and nut butters
What to limit
- Fried food and pastries
- Sugary drinks
- Alcohol
Sample day
| Breakfast | Oats with milk, banana and peanut butter; 3 eggs |
| Lunch | Chicken breast, rice, mixed vegetables and olive oil |
| Snack | Greek yogurt with berries and honey |
| Dinner | Salmon, potatoes and a large salad |
| Before bed | Cottage cheese or a casein shake |
Portions depend on your calorie target. Use the tracker to see your exact numbers, and check nutrition values in the food database.