Question:

Hi, my name is Nigel and I was wondering if you could help me with eating tips for someone trying to clean bulk. Thanks.

– Nigel A.

Answer:

As a dietitian I interpret your inquiry as you’d like advice for bulking up on strictly a ‘clean’ diet. Bulking up without gaining fat pretty much means eating a clean diet, anyway. 

Clean foods – those that are raw or minimally processed – include energy dense foods like avocados, banana, coconut, fatty fish, meats, nuts, extra virgin olive oil, poultry dark meat, seed butters, and soybeans which can help you put on weight. Muscle weight if resistance training consistently, of course. Starchy vegetables like corn, potatoes, peas and winter squash and (naturally) dried fruit provide more energy per bite than watery ones. Other higher calorie foods (by weight) such as granola/trail mix, pesto and cottage cheese can be made from scratch if raw/unprocessed is desired. Incorporating eggs and quinoa helps to keep protein intake up. 

Resources: 

  1. Dold, K. (2017, July 28) The 13 Most Basic Rules of Clean Bulking https://www.mensjournal.com/health-fitness/eight-essential-rules-clean-bulk/ Accessed 1.10.2020 
  2. Geiger, B. (2018, Oct. 16) The Clean Bulk: A New Approach To Adding Offseason Muscle https://www.bodybuilding.com/content/the-clean-bulk-a-new-approach-to-adding-offseason-muscle.html Accessed 1.10.2020 

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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