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Thread: Dirty Bulking

  1. #1
    Registered User olivuhh's Avatar
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    Dirty Bulking

    Is dirty bulking really a thing? My brother(18, ~180 lbs) will goto the gym and do strength training for about an hour and then come home and eat an entire hershey’s cookie pie from pizza hut in a few hours (1596 calories, 71g fat, 36g saturated fat, 207g carbs, 143g sugar, 80 mg cholesterol and 16g protein) and he says it’s healthy for him and helping him build muscle. is this true?
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    Registered User zRibs's Avatar
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    Personally I’m against the whole dirty bulking thing. I used to think I had to eat in a significant surplus to grow... I mean it did work... but I also became a fat ass. Here’s my .02 cents, if you don’t mind putting on that fat, go for it. Just know you only need a slight surplus to grow, and the more of the surplus = more fat gain. I made extremely good progress in the gym, and I’m not gonna lie it was fun eating like that. But will never do it again, since now you have to cut a significant amount of body fat. Anyways your brother may be also extremely active and have a fast metabolism. Some people need to eat like that to get all there calories in. Is it healthy, no. Does it work, yes. A calorie is a calorie, but the foods from what you get your calories from do matter. You lack a lot of vital nutrients/vitamins from not having a well-balanced diet. Anyways hoped this helped.
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    Wha? AlexSays's Avatar
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    'Dirty' bulking is in every way a ridiculous and pointless practice used by broscience gym rats who have zero knowledge of how the body or nutrition works. There are two different aspects here:

    Dirty bulking as in a massive excess of calories to 'build more muscle': you do not need a massive excess of calories to build muscle. You need a small surplus (maybe 2-300 calories, gaining 0.5lb per week). Your body can only synthesize muscle at a certain rate (again around 0.5lb a week if you're lucky) and eating more will not change that (the only exception to this is if your brother is using anabolic steroids, in which case any advice he gives you is irrelevant to you anyhow providing you aren't using). Anything you eat over the top of this will be stored as fat, no questions, no exceptions. To add to this, nutrient timing around workouts has minimal to no effect on your muscle gain. Your nutrition and diet over the course of weeks and months determines muscle gain, eating directly after your workout or eating significantly more directly after a workout will have no impact on long term results (and with muscle gain, all results are long term, not day to day).

    Dirty bulking as in eating a lot of junk food: Terrible for your health but makes no difference in terms of your composition. If you eat 3500 calories of mcdonalds or 3500 calories of fish, rice and chicken breast, providing your minimum protein requirements are met, you will gain exactly the same in terms of body composition (fat, muscle, weight in general). It is obviously recommended that you eat more healthily, but that is in the interest of your health, not because it will change your body composition results.

    So in both senses dirty bulking is in essence a load of Sh*t and the bro-science is strong in your brother, I'd advise you read this forum and ignore (without exception) every other thing he tries to tell you about bodybuilding or nutrition.
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