Is Lean Bulking Healthy?

Lean bulking is an eating pattern that seeks a caloric surplus without consuming junk food or processed foods. The benefits of lean bulking include eating fewer processed foods and consuming a balanced diet.

Lean bulking is a way to gain weight through a methodical, tightly controlled caloric surplus. It’s usually considered the healthiest way to gain weight, as it promotes lean bulk (i.e, muscle growth) and a beneficial nutritional balance. Here’s what you need to know.

Lean bulking, also known as clean bulking, is an eating pattern that seeks a caloric surplus without consuming junk food or processed foods. As such, it’s a healthier way to gain weight for most people, whether they’re athletes or not.

A high-intensity resistance training routine usually accompanies a lean bulk. Lean bulking is a fantastic way to develop muscle size and total strength while promoting a leaner body composition. Accompanying a clean bulk with exercise can also help you control your caloric expenditure — further avoiding excessive weight gain.

However, lean bulking has the disadvantage of being much slower-acting than most other weight-gain diets. Plus, it can be more expensive than other bulking methods, as wholesome foods can be more costly than mass-produced processed meals.

Still, it’s crucial to remember that the slow approach that clean bulking proposes is essential for reducing the adverse side effects associated with gaining weight. For example, a lean bulk is less likely to increase cholesterol and blood sugar levels. This is due to a lack of ultra-processed foods in this eating plan.

The alternative to clean bulking is dirty bulking. This eating plan suggests eating as much as possible without limiting junk or processed foods. While it can be very effective at making you gain weight, dirty bulking is often associated with excess fat gain.

Gaining too much weight and fat can quickly lead to severe conditions. Heart disease, strokes, and diabetes are some of the most common side effects of uncontrolled weight gain. As such, it’s essential to constantly check your weight and track your calories if you want to attempt a dirty bulk instead of a lean one.

While lean bulking is the healthiest weight-gain option for most people, it doesn’t come without downsides. Mainly, these come from frustration, although you may also experience some slight physical side effects.

Frustration due to lack of progress

Clean bulking is hard — healthily gaining weight and muscle requires constant control of your caloric intake and expenditure. Naturally, this process is prone to errors, which can lead to frustration if you don’t see the expected progress after a set amount of time.

Even if you’re doing a correct clean bulk, progress with this method is inevitably slow. As such, keeping a tight record of your initial, past, and current weight is essential. This will help you stay focused while also preventing an underestimation (or overestimation) of your progress.

Feeling too full

A lean bulk-oriented diet includes a high amount of protein, which is a highly-satiating macronutrient. Unfortunately, this means that you’ll feel more full during the day, often leading to a loss of appetite, making it difficult to reach your desired caloric intake.

Similarly, lean bulking promotes eating healthy foods like whole grains, eggs, and leafy green vegetables. These foods can also increase your satiety levels through different mechanisms that aren’t related to protein.

Lean bulking has several health benefits thanks to its slow and tightly controlled approach to gaining weight. This is one of the most attractive aspects of this eating plan, as weight-gain diets usually have considerable adverse side effects.

Fewer processed foods

While doing a clean bulk, you’ll be avoiding processed foods. Processed foods are usually regarded as some of the most unhealthy meals you can eat, adding lots of unnecessary sugar and fat to your diet.

Furthermore, processed foods usually are less satiating due to their lack of fiber, protein, and other vital nutrients. By staying away from these meals, you’ll be able to avoid most of these adverse effects and gain weight more healthily.

Balanced nutrition content

Lean bulking promotes eating whole foods, which often have significantly healthier nutritional content than other meals. Vitamins, fiber, and minerals are some of the nutrients that aren’t usually as present in cheaper processed foods.

Research shows that diets with greater nutrient diversity (like clean bulking) are linked to a higher life expectancy. These diets are also linked to a decreased risk for obesity and its related conditions.

Slow weight gain

While the slow approach that lean bulking proposes may seem like a downside, it’s the best way to get the extra pounds you’re looking for. Slowly gaining weight allows you to keep tight control over your nutrient and caloric balance.

Quicker weight-gain diets are more prone to lead to obesity and its related conditions. Studies show that the ideal caloric surplus for weight gain is between 350 and 500 calories, which helps reduce fat mass gains while promoting muscle growth.

Clean bulking can be a flexible eating plan, but it can be difficult to adapt to not eating processed foods — especially if you aren’t used to eating healthy. Luckily, if you plan your meals in advance, you’ll find it easy to get a general idea of what you should and shouldn’t eat. 

These are some of the healthiest choices for lean bulking:

• Beans and legumes, like black beans and chickpeas
• Oats, as long as they aren’t processed beyond cutting and crushing
• Whole-grain pasta and bread
• Fruits, like bananas and oranges
• Leafy green vegetables, like broccoli and lettuce
• Lean meats, like chicken, fish, and beef

If you’re in doubt about which foods are apt for lean bulking, check with a nutritionist or licensed dietitian. A trained professional can provide clear instructions that account for your personal preferences and any health conditions you might have.