2907: How to Clean Bulk Without Getting Fat (The Exact Formula)

In this episode the guys break down exactly what a clean bulk is, how it differs from a dirty bulk, and why most people do it completely wrong. They cover why increasing training volume during a bulk actually makes sense (because you have the nutrients to recover), why 500 calories above maintenance is all you need, why staying active with daily steps dramatically improves muscle building, and why garbage food is what separates a clean bulk from a dirty one. Sal and Adam both share their own dirty bulk horror stories — competing against coworkers and friends, gaining more fat than muscle, and how they finally figured out what actually works.

 

Mind Pump Nutrition Coaching: https://mindpumpnutrition.com

Code: MP50 for 50% off a coaching call with a Mind Pump certified coach.

 

MAPS Upper Lower: https://mapsupperlower.com

Code: LAUNCH for 40% off. Four day split with slightly higher volume — the ideal program to run during a clean bulk.

 

SPONSORS

 

Crisp Power (protein pretzels): https://www.crisppower.com/mindpump

Code: MINDPUMP10 for 10% off. Up to 28g protein, 6 net carbs, baked not fried, zero added sugar, vegan. 7.1oz variety pack bundle available

 

LINKS

 

Mind Pump Store: https://mindpumpstore.com

Maps Fitness Products: https://mapsfitnessproducts.com

Instagram: @mindpumpmedia

0:00 - Intro

1:53 - What is a clean bulk vs a dirty bulk (and why reverse dieting is the same thing)

4:04 - Sal's 60-day dirty bulk competition — how he gained mostly body fat and lost anyway

6:05 - Adam's bodybuilder off-season experience — watching dirty bulkers end up where they started

9:14 - How much body fat should you actually gain in a clean bulk

12:31 - Step 1: Lift weights properly and increase volume during the bulk, not the cut

16:25 - Step 2: Eat your target body weight in protein — not your current weight

16:45 - Step 3: 500 calories above maintenance is all you need

19:26 - Step 4: Keep daily steps high — why being sedentary is a muscle killer

23:12 - Sal's BMX bike summer — how moving more actually helped him build more muscle as a kid

25:16 - Step 5: Avoid garbage food — why junk calories kill protein intake and inflate the scale