Dirty Bulk
A large calorie surplus with flexible food choices to gain size and weight as fast as possible.
A dirty bulk prioritizes hitting a big calorie target over food quality. It works for hardgainers who struggle to eat enough, but it also adds fat quickly.
A sensible version still hits the protein target every day and keeps at least half the diet as whole foods. Keep a close eye on waist measurement, and switch to a clean bulk if it rises quickly.
Calories and macros
| Calories | About 700 calories above maintenance per day. |
|---|---|
| Protein | 1.8 g per kg of bodyweight (0.82 g per lb) |
| Fat | 32% of calories |
| Carbohydrates | The remaining calories after protein and fat |
What to eat
- Whole milk and calorie-dense smoothies
- Pasta, rice, bagels and granola
- Red meat, eggs and cheese
- Nut butters, trail mix and dried fruit
What to limit
- Days below your protein target
- Relying only on fast food
- Large amounts of alcohol
Sample day
| Breakfast | 4-egg omelet with cheese, 2 bagels, whole milk |
| Lunch | Large beef burrito bowl with rice, beans, cheese and guacamole |
| Snack | Smoothie: milk, oats, banana, peanut butter, whey |
| Dinner | Pasta with ground beef sauce and parmesan |
| Before bed | Granola with whole milk |
Portions depend on your calorie target. Use the tracker to see your exact numbers, and check nutrition values in the food database.