Bulk in a small surplus of 200 to 400 calories, prioritize protein and whole foods, and cap weekly weight gain.
A dirty bulk is eating in a large uncontrolled surplus on junk, which adds far more fat than muscle. Instead run a lean bulk, a surplus of only about 200 to 400 calories above maintenance, aiming to gain roughly 0.25 to 0.5 kg per week. Hit 1.6 to 2.2 g of protein per kg, fill most calories with whole foods, and back off if the scale climbs too fast.
You can only build muscle so fast, and eating far beyond that just adds fat. A surplus of 200 to 400 calories over maintenance supplies enough to grow without spilling over. Beginners can aim near the top, more advanced lifters even leaner.
Target about 0.25 to 0.5 kg per week, roughly 0.25 to 0.5 percent of bodyweight. Faster than that and the extra is mostly fat. Weigh yourself weekly, average it, and trim calories a little if you are gaining too quickly.
Base the surplus on whole foods, protein, and plenty of carbs to fuel training, not liquid calories and fast food that make it easy to overshoot. Lock in 1.6 to 2.2 g protein per kg first, then fill the rest with quality carbs and fats.
Bulk in a small surplus of 200 to 400 calories, prioritize protein and whole foods, and cap weekly weight gain.
