Dirty Bulk - When Is It OK to Eat Junk?

Dirty Bulk - When Is It OK to Eat Junk?

Trey Brewer was a young, up and coming bodybuilder in the late 2000's. He was heralded as the next big thing and signed a fat contract with BSN. After winning his pro card, Trey Brewer set out to gain.

And gain he did.

Related: How to Build Muscle Without Counting Calories or Macros

Trey got to well over 300lbs and was immense. He was also very fat. After that, despite trying to come back, he never could achieve his previous best. The dirty bulk ruined him.

While this is a sad story, it sets the tone for this article. The dirty bulk isn't for everyone and one has to know when enough is enough. This article will go into who should dirty bulk, how they should dirty bulk, and when to stop a dirty bulk.

The Dirty Bulk

The dirty bulk is when a bodybuilder attempts to gain weight with an abundance of food. The difference between this and a lean bulk is a lean bulk measures macros, sticks to certain healthy, whole foods like chicken, oatmeal, rice and other bro foods.

The dirty bulk has no rules.

No weighing food, no regard for food choices. Everything is fair game. Fried chicken, donuts, ribs, it's a free for all! But with such freedom comes responsibility.

Who is the dirty bulk for and how can it be used best? This article addresses all of that and more. Should you dirty bulk? Read on and be enlightened, or better yet, bulked.

Who Should NEVER Dirty Bulk

You know who you are. The moment on the lips, a lifetime on the hips. You look at a chocolate chip and gain fat. You have a meal out with the family and grow an extra chin.

If you fall off and don't count macros one day, you gain weight. A lot of weight. You are naturally pudgy, probably were a chubby kid.

Yup, you can stop reading for educational purposes now. This is not for you. You will have horrible results and get fat as all to get out. Your dirty bulk will last one week, and after that, your abs will be on vacation for a long time.

This is not the diet for you. So put down the Krispy Kreme and move on.

Who is Eligible for the Dirty Bulk?

You know who you are. You are fidgety and naturally lean. You train hard and heavy. Yet gaining lean mass or even weight at all is a struggle.

You have tried gaining weight eating mostly clean foods, but even gaining one pound a month means eating copious and uncomfortable amounts of food.

This might be a diet for you.

Now I say it might be since I do believe no matter what, the best way to gain lean mass and remain in a healthy state is to choose whole, micronutrient-dense foods that aren't full of saturated fat and sugars and, well, junk. But, for some, like IFBB Pro Juan Morrell, this works very well.

I personally saw this man put down more food in one day than most people put down in a week. Our post workout meal at 5 Guys was:
  • 2 Bacon triple cheeseburgers with extra bacon
  • Large fries
Then we ate again two hours later.

So if you are a skinny bastard who struggles to gain even one pound a month, and you want to give dirty bulking a try, see these guidelines!

don't Eat ONLY Bad Foods

Okay, I hate saying bad foods, because there is no bad food. What I mean is intermix micronutrient-dense foods like sweet potato, green and various colored veggies and other healthy foods. If you eat 6 meals a day, keep your dirty meals to 2 or less.

Control Portion Size

Sometimes the fun kicks in and you eat too much. This can hurt eating more food throughout the day, but can also hurt performance in the gym and lead to the itis, or falling asleep post meal.


Eating like this can have some bad effects on cardio health and triglycerides. Thus, some recommend doing some low intensity cardio 2-3 times a week for like 20 minutes.

I personally think this won't do much. I recommend Tabata 3-4 times a week post workout. The reason for this is explained here.

Basic Dirty Bulk Day

Here is how a dirty bulk might look.

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Meal 1
  • 4 Whole Eggs
  • 1 Cup Oatmeal
  • 2 slices Ezekiel Bread
Meal 2
Meal 3
  • Pre-Workout
  • 2 Scoops MTS Nutrition Carb 10 mixed with 2 Scoops MTS Nutrition Machine Whey
  • Banana
  • 2 TBSP Peanut Butter
Post Workout Shake
  • 2 Scoops MTS Nutrition Carb 10 mixed with 2 Scoops MTS Nutrition Machine Whey
Meal 4
  • 2 Double Cheeseburgers and a Large Fry
  • Cookies
Meal 5
  • Chicken
  • Sweet Potato
  • Broccoli
Meal 6
  • 2 Scoops MTS Nutrition Machine Whey
  • Banana
  • 2 TBSP Peanut Butter

Time to Get DIRTY!

I probably cannot legally recommend giving this a try but if you want to try it, and you fit the criteria of who can do this, this article should help you a lot. Enjoy the burgers and remember, eating big to get big, that's not a game!
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