Lots of people love the bulking season because they can eat more, especially those who also go for dirty bulking foods. When it comes to gaining muscle and strength (bulk up), you need to stay in a calorie surplus (eat more than your body burns), and strength train hard. This caloric surplus with enough resistance training makes your body grow muscle. For this reason, a lot of people are ready to eat pretty much anything they see, their sole goal is to ramp up those calories. Such a plan is usually full of dirty bulking foods.
Instead knowing how to count macros and keep correct track of your calories is very important even during your bulking diet. When you want to gain weight, it does make sense to eat whatever you want in unlimited amounts. However, it is important to understand that a dirty bulk plan comes with potential health risks as well as lots of fat gains which may make you feel sluggish, and lose the aesthetic appeal. That is all because in a dirty bulk cycle you usually consume way too much sugar and fat. That’s why dirty bulking is not always worth it. I rarely recommend such a plan. Instead, I would recommend a healthy and clean bulk. That’s because it still requires you to eat in surplus (in a calorie controlled manner) but you eat healthy foods with the right macronutrient balance.
Anyway, some people would still love to opt for a dirty bulk plan. Either because they are super skinny and would love to fix it, or they find it hard to get in some extra calories. Others would love to check the dirty bulking foods even if they are clean bulking, just to use as a cheat meal.
Acceptable Dirty Bulking Foods
So, let’s get started and share the ‘acceptable’ dirty bulking foods. I’m saying that because not all dirty bulking foods are the same. Whereas most of them contain too much fat content or too much sugar, there are some better than others. That’s because they may not provide the perfect macronutrient balance (yet, you can still keep it in a good balance with the rest of your diet), but these acceptable dirty bulking foods may still provide the necessary elements for you to bulk up, including protein, fat, carbs, and microelements such as vitamins and minerals.
That’s why, if you decide to go for dirty bulking foods, you should know that some are better than others. And those better ones are:
Burgers – Perfect Bulking Foods
Burgers are a perfect example of dirty bulking foods, for which they deserve the first place in our list. You can grab a burger from McDonalds or flip burgers at home. However, I would always recommend a homemade burger rather than McDonalds. Burgers are not the same, so I would choose the healthier options.
In the end, when you’re getting to eat heavy, this type of dirty bulking food is going to be perfect for regular meals. That’s because they will add a lot of calories and a lot of protein considering they are usually full of cheese and meat. Add burgers to your dirty bulking foods list if you really want to increase the amount of calories you need per day.
Pizza – Popular Bulking Foods Example
Pizza definitely cannot be missed from our dirty bulking foods list. It is one of the best bulking foods out there since it will easily add between 2,000 to 3,000 calories (one whole pizza) depending on the size and toppings. Not only that, but a decent pizza will also offer about 50 to 80 grams of protein as well (depending on the type). That’s why I would recommend pizzas with chicken and cheese, for example as it will add more protein.
Generally, when it comes to pizza, this is definitely one of the best dirty bulking foods out there. It also tastes delicious too. If you have a dirty bulk plan, you can share pizza with your friends or you can chow down one on your own. There’s barely anything better than having a whole pizza on your own after a grueling workout.
Milk
When it comes to dirty bulking foods, milk is one great example. Whole milk adds a lot of fat, protein, and microelements necessary to grow, with a lot of calories. You can use milk for oatmeals, shakes, overnight oats, or… simply grab and drink it. Whichever the case, milk will help you bulk up!
Besides, milk is very cheap and you can grab it anywhere you want. Even if you don’t really love milk’s taste, you can use it in shakes and smoothies for a great protein and calorie boost, without getting the feeling like you drink it.
Ice Cream
Ice cream may not be the first choice when it comes to dirty bulking foods, but it is definitely going to be helpful. Whether you want a snack, you haven’t reached your daily calorie needs, or you simply want something sweet, ice cream will support your muscle growth and provide all the benefits. That’s because ice cream is packed with protein and extra calories.
Let’s face it, stuffing in three steaks is definitely not an easy task. Instead, demolishing an entire pint or even two of ice cream in front of the TV is not a problem at all. You can go for ice cream options with extra cream for a heavy-calorie punch. Also, there are ice creams with higher protein content.
Peanut butter
Peanut butter is something that you should eat (with limits) in a clean bulking cycle, however, it is an absolute staple among dirty bulking foods. Everyone knows that peanut butter is extremely popular among those who are bulking. This is because it is extremely calorie-dense dense. It also provides a lot of protein and healthy fats – all of these are necessary to see yourself grow.
Besides peanut butter being so helpful, it is extremely tasty too. You can have a peanut butter sandwich (one of the best snacks out there), or add it to your smoothies, or protein shakes for extra calories, protein, taste, and creaminess. Whenever I bulk, I add peanut butter to almost anything. I also eat it with my oats, or simply with bananas or all by itself. Peanut butter definitely should be on your dirty bulking foods list.
Burritos
Grab a flour tortilla and pack in a ton of vegetables and rice with some chipotle. This will offer you a good boost of protein and calories, while also offering you the necessary microelements to stay healthy and continue growing.
In the end, who doesn’t love burritos? They are extremely popular dirty bulking foods as they are super tasty, easy to gram even on the go, and quick to make. It is a great example of food that helps muscle growth.
Mozzarella sticks
Mozzarella sticks may not be the best when you’re cutting because they tend to add a lot of calories and a good amount of fat. But that’s exactly what you’re searching for when you’re dirty bulking. Mozzarella sticks may be small, but they will deliver a lot of calories, fat, and protein.
Whether you choose to make them yourself or buy them (but as with anything else, I would recommend the healthier versions, even when you’re bulking) you will love mozzarella sticks. Air fry them for about 10 minutes and this will be one of the best snacks when you’re bulking.
Subs
While a sub from Subway may not provide the best ratio of calories to protein (pretty much as most other foods in the dirty bulking foods list) it will still provide you with enough calories and make you feel full, while increasing the protein, and carbs content.
Besides, going for a sub post-workout will help you grow muscle as you save some money because it is reasonably priced as well. Can be an easy and cheap snack. So, if you want to eat something fat – go for subs. You can also easily make yourself one, which could offer better protein amounts and be healthier.
Protein bars
Protein bars can be perfect pre- or post-workout. These are some of the best snacks for bulking and are extremely convenient. You can throw them in your gym bag and have them ready whenever you feel hungry.
Whether you’re heading to the gym or just finished a brutal workout, protein bars can be perfect. They can restore your glycogen stores which will help build that muscle! So yes, protein bars are great when it comes to dirty bulking foods.
Chicken tenders
If you’re searching for tasty dirty bulking foods, you should check out chicken tenders. I personally absolutely adore them. Those are a handful of chicken in bite-sized pieces! Just perfect. Not only are they super convenient to eat, making a great snack, but they are super tasty. Also, you don’t need to eat them solo. You can do it as a snack, but you can also add them into a sub or tortilla for extra calories and protein.
Besides, they do have what it takes to support your muscle building goals. That is because, for example, a chicken tender sandwich combo is going to deliver over 1,000 calories and about 50 grams of protein. It is easily one perfect example of dirty bulking food.
Bulking Foods To Bulk Up Efficiently
Those people who are searching for a dirty bulking plan, who want to add a bit of dirty bulking foods into their clean bulking plan, or those who simply struggle to eat more to stay in a calorie surplus would find this dirty bulking foods list perfect.
In the end, keep in mind that going for a dirty bulking cycle comes with various risks, including health risks. As you can see, lots of these foods are full of fat and sugar. If you consume them in huge amounts, you can easily end up with a lot of excess fat gain. This may make you lose confidence as you will not get muscle definition, you may start feeling sluggish and you may have potential health risks.
- Yet, if a bit of fat doesn’t concern you, you can go for it, but be careful! Also, remember that you can still go for a clean bulk! It means that you would fill your diet with whole, unprocessed foods and you’re still eating in surplus, receiving a lot of calories, protein, and fiber.
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