Alay Shah's video: Lean bulking vs dirty bulking How to Lean Bulk

Lean Bulk OR Dirty Bulk Confused ? When I started my fitness journey in 2016, I was skinny fat. With the help of a good diet and newbie gains, I transformed myself to a certain level in about 1.5 years. After that, I began bulking to gain more muscle as quickly as possible, eating the same clean diet but in much larger quantities. My surplus was quite high, around 700-800 calories, though I wasn’t counting calories at the time. I believed that because I was eating clean food, I wouldn’t gain much fat. However, I learned that a large surplus leads to more fat gain than muscle gain, regardless of whether you're eating clean or junk food. Dirty bulking refers to how much weight you're gaining over a specific period. The next time, I adjusted things. I maintained a 200-300 calorie surplus and stuck to the same diet until my weight plateaued. After that, I increased my intake by about 100 calories when needed. Throughout this process, my main focus during the surplus was to gain as much strength as possible in the gym to ensure muscle gains outweighed fat gains. That’s a clean bulk.