What is going on dude! I get this question a lot to be honest:

“What is the perfect clean bulk diet?”

The thing about bulking up and gaining weight is that it’s not that difficult. If you want to gain weight you can enter a “dirty bulk” and pound pop tarts, cheesecake, and fried chicken and I guarantee you that you will pack on weight… in your stomach!

I want to help you create a perfect clean bulk diet for maximum muscle and minimal body fat.

The first thing that we have to consider is a few rules you’ll need to apply… Or else you’re bound to get carried away with too much fat gains during your bulk.

I’m going to share with you my exact formula for the perfect clean bulk diet for maximum muscle and minimal body fat. I’m actually going to share with you an full day of eating if I was following a “clean bulk” – but first let’s get into some rules regarding the perfect clean bulk diet:

The Perfect Clean Bulk Diet Rules

Rule #1: 80/20 Principle

The first rule of the perfect clean bulk diet is that 80% of your food choices should be “clean foods” – and 20% can be considered “dirty foods.”

Some examples of dirty bulk foods include anything with high amounts of sugar, pizza, fried foods, and my personal favorite – Cheesecake Factory Cheesecake!

Rule #2: Timing Still Matters

Since the goal of this clean bulk is maximum muscle and minimal body fat – I can’t stress enough how important timing is.

You’re going to want to consume more carbohydrates pre workout and post workout when it’s beneficial for your lean muscle gains and workout intensity.

Late at night you are going to want to stick to healthy protein and healthy fat choices to keep your insulin levels low and keep those body fat levels low!

A Day In The Life: My Perfect Clean Bulk Diet Meal-By-Meal

oatmeal-for-clean-bulking

Let’s go meal by meal and I will share with you what my last “clean bulk diet” consisted of on a training day.

Breakfast:

½ cup steel cut oats

1 chopped banana

½ cup blueberries

2 tbsp. peanut butter

1 tbsp. honey

2 tbsp. hemp seeds

2 scoops Combat protein powder

Post Workout Mass Building Shake:

2 cups chocolate almond milk

2 tbsp. coconut oil

2 tbsp. chia seeds

1 Banana

1 Scoop vanilla protein powder

5 grams creatine

¼ cup maltodextrin

Lunch:

2 cups whole grain pasta

½ Lb lean grass fed beef

organic tomato sauce

2 tbsp. olive oil

Italian seasoning and garlic

Late afternoon Snack:

¼ cup raw almonds

¼ cup goji berries

Dinner:

10 ounces wild caught salmon

2 cups steamed veggies with olive oil

Late Night Snack:

4 egg omelet

½ cup chopped chicken breast

My Final Thoughts On The Perfect Clean Bulk Diet

ripped-guy-clean-bulkThis would be my example perfect clean bulk diet on a training day. A few important things to consider. This meal plan was meant to be “quick” – in the sense that I’m a busy guy and I don’t want to have to spend time cooking each of my meals when I’m on my grind!

Another thing that I love is that it is very clean and at the same time very satisfying.

My post workout mass building shake is absolutely delicious and decadent, and does not contain one ingredient that I would consider “dirty.”

I love starchy carbohydrates and consuming a huge amount of pasta for lunch allows me to really satisfy my carbohydrate cravings and allows me to make cleaner choices for the rest of the day.

This would be an example of a very clean bulking day, in which I actually make healthy choices about 95 percent of the time.

Sometimes just to change it up and enjoy my food a little more I will include two of my favorite high protein snacks:

  1. Lenny and Larry’s protein complete cookies. I absolutely love the Birthday Cake and the Snicker Doodle Cookie and love to munch on them during my bulking diet, as they are high in calories.
  1. Chocolate rice cakes with applesauce and almond butter – This is purely decadent and satisfies my cheesecake craving believe it or not!

Make sure you have fun with your clean bulk diet and you will no doubt enjoy some rapid lean muscle gains! Talk to you soon my dude!

Troy Adashun

Troy Adashun is a graduate of World Renown Sports Academy IMG in Bradenton, FL where he has trained alongside many top professional athletes.

Troy is currently living in Florida and spends his time writing, working as a fitness model, shooting educational fitness videos, and doing online coaching at MuscleTactics.com.

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