The Clean Bulk — Lean Muscle Gain With Whole Foods, Evidence, and A Sample Day
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Summary
Clean bulking focuses on a modest calorie surplus with steady protein and minimally processed foods. Plates center on lean proteins, legumes, intact grains, fruit, vegetables, and healthy fats. Progress comes from consistent resistance training, adequate daily protein, and smart meal timing around workouts.
Core Principles of the Clean Bulk
Set a small surplus of about 200 to 300 kcal above maintenance and adjust weekly based on bodyweight and performance. Aim for 1.6 to 2.2 g protein per kg body weight daily, split into 3 to 5 meals. Build each plate from a protein anchor, a quality carbohydrate like rice, potatoes, or whole grains, plenty of vegetables or fruit, and measured fats such as olive oil, nuts, or avocado. Keep ultra processed snacks and alcohol low. For training context and adjacent templates, see The Strength Cycle and The Plant-Based Power Bulk. For long-term balance, learn from the Mediterranean Diet.
Health and Practical Considerations
Position stands and meta-analyses show that resistance training plus sufficient daily protein increases lean mass and strength, with total protein and consistent energy availability driving results more than niche timing tricks. Keep fiber and micronutrients high using legumes, whole grains, produce, and dairy or fortified alternatives. Watch saturated fat and added sugars so the surplus stays clean. If appetite is low, add calorie-dense but simple items like olive oil, nut butter, smoothies, or yogurt to hit targets.
Practical tips
• Target ~0.4 g per kg protein per meal across 4 meals.
• Place carbs near training to support performance and recovery.
• Consider creatine monohydrate if clinician approved and from reputable brands.
• Track weekly weight trend and gym performance, not just daily calories.
• Monitor iron, calcium, iodine, zinc, vitamin D, and omega 3 if food choices are limited.
A Day on the Clean Bulk
Breakfast (7:30 AM):
Greek or soy yogurt parfait with oats, banana, berries, chia, and peanut butter.
Pre-workout Lunch (12:30 PM):
Cottage cheese or soy skyr with a granola bar, or a smoothie with milk or soy drink, oats, and frozen mango.
Snack (4:30 PM):
Smoothie with soy milk, tofu or soy yogurt, oats, frozen mango, flaxseed.
Dinner (7:30 PM):
Salmon or tempeh, baked potatoes, mixed salad with avocado and pumpkin seeds. Herb tea after the meal.
Beverages:
Water, sparkling water, unsweetened tea, or coffee. Add an evening glass of milk or fortified plant milk if protein is short.
