Bulking

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kray1429
kray1429 Posts: 3
in Food and Nutrition
How far above maintenance do you go when bulking?
Do you guys see better results from clean or dirty bulking?

Replies

  • CM71286
    CM71286 Posts: 1 Member
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    I would start 500cals above maintenance. Some people can dirty bulk without putting on much fat. I cannot not I did dirty bulking one time and looked like absolute garbage.
  • AJ_G
    AJ_G Posts: 4,158 Member
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    TDEE + 10%
  • dieselbyte
    dieselbyte Posts: 733 Member
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    TDEE + 10%

    ^Agreed. You can always play around with the numbers as you actually start to bulk up, but 10% is considered a clean bulk. Aim for 1/2lb - 1lb a week. Anything more than that you are dirty bulking and putting on more fat than you probably want. IMO, dirty bulking is sloppy. Yes, you gain weight, but then your cut most likely needs to be aggressive as well, and you could lose more muscle than planned. If you aren't lifting heavy and intensely, it can get away from you very quickly.
  • MaeRenee94
    MaeRenee94 Posts: 175
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    bump
  • rjmudlax13
    rjmudlax13 Posts: 900 Member
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    taggy
  • jacksonpt
    jacksonpt Posts: 10,413 Member
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    TDEE + 500 cals (1/2lb per week).

    In my limited experience, I seem to see reasonable gains without getting too sloppy too quickly.

    .

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