The Plant-Based “Clean Bulk"

Everyone knows that to properly bulk, you have to be in a calorie surplus. So, if you have to be in a surplus of calories to gain mass, then how is anyone supposed to keep the fat gain to a minimum?

This leads us to the illusive goal that is sometimes referred to as the “clean bulk".”

What is a “clean bulk,” anyway?

Simply put, a “clean bulk” is maximizing muscle growth while keeping fat gain to a minimum—to get the best of both worlds!

The prevailing body building wisdom is that you’re either bulking or you’re cutting—you’re never happy. The clean bulk may be difficult, but it is not a fool’s errand. And it’s totally possible with a few simple dietary tweaks.

“Bulking” as a vegan is not impossible, but there are some inherent challenges. That being said, here are THREE THINGS that I’ve learned so far about eating plant-based for hypertrophy:

1. Choose lean protein and time it right.

This should be obvious, but eating protein sources with excessive fat content will cause weight gain beyond the lean muscle mass that you’re looking for. Fat is more calorie dense than protein (1 gram of fat=9 calories, 1 gram of protein= 4 calories).

Healthy fat consumption is vital for a multitude of functions in the body, including muscle protein synthesis. You have to eat some fat to gain muscle, but it is important to keep calorie density in mind. Just because you need to be in a calorie surplus for hypertrophy, doesn’t mean that it needs to be an EXCESSIVE calorie surplus—this is what causes the fat gain!

Depending on your size, age, sex and activity level, you might only need 200-300 extra calories a day for efficient hypertrophy. Those extra calories need to count, so the bulk (pun intended) of your calorie surplus should come from protein rich foods that are serving you.

Excessive fat consumption could also have a negative impact on your cardiovascular health, and even inhibit nitric oxide production (sludge blood). As a vegan striving to gain muscle and lose fat, you will want to limit your consumption of processed veggie “meats,” nuts/nut butters, and high sugar/high fat protein bars.

Instead, opt for mostly lean proteins (like tofu, tempeh, seitan, legumes, and hearty whole grains and seeds like steel cut oats, Ezekiel bread, brown rice, farro, millet, bulgar wheat, and quinoa).

Assuming you have no allergies to nuts, eating small quantities of whole, raw nuts can help satisfy your dietary needs for healthy fats. Walnuts, pistachios and almonds are an excellent, readily available choice.

(Note: Brazil nuts are extraordinarily healthy for most people, but eat with caution! Aim for 1-3 Brazil nuts a day for healthy selenium levels. Selenium is vital for supporting antioxidant systems within the body, but excessive Brazil nut consumption can lead to selenium toxicity.)

Unless you have a kidney condition, a clean, organic plant protein powder is a great tool in the kitchen. I add a few scoops of Four Sigmatic Unflavored Plant Protein to every batch of oatmeal I make! Think BEYOND protein shakes. There are exponential possibilities with plant protein powder.

Timing is important. Don’t eat all of your calories in one sitting.

So far the general scientific consensus suggests that dividing your protein consumption into moderate quantities, up to 40 grams per meal for healthy individuals, may be the most appropriate nutrient timing strategy for muscle gain, depending on your weight and activity level.

(For body builders and serious lifters, you might as much need 1 gram of protein per lb of body weight!)

Among the intermittent fasting crowd, the goal of divided protein intake is a little bit more difficult to achieve, and even controversial. In my experience, 12 fasted hours and 12 feeding hours still works with bulking. 16-20 hours of daily fasting, might help keep you lean, focused and energized, but it could slow down muscle growth.

2. Avoid added oils.

I believe that most people living in the industrialized West consume far too much added dietary oil. Eating healthy fats in their WHOLE FORM should be enough (nuts, seeds, avocados, etc.). I never cook with oil anymore—instead I use vegetable broth or water. I do take small doses of dietary supplement oils like algae oil, hemp oil, ahi flower oil. I recommend that vegans consider taking a high quality algae-based EPA/DHA supplement.

If you start reading the ingredients lists on the processed foods at the supermarket, you will find that oil is added to almost everything! By cutting out ADDED dietary oils, you inherently eliminate most processed food from your diet. Count your fat macros while eating this way, you’ll probably find that you’re still easily reaching your RDA of dietary fat.

Don’t get me wrong, dietary fat is extremely important for brain and heart health, but most of us are overdoing it. As a supplement specialist, a high quality EPA/DHA Omega-3 is generally my first recommendation for customers suffering from depression.

3. Limit added sugar intake.

This should be obvious, but sugar, honey and syrups are highly glycemic, and provide a fast carbohydrate hit. If you’re active and working out a lot, then moderate amounts of fructose and glucose are beneficial and even necessary, depending on your goals and activity level. While you’re “bulking,” you’ll need a little bit of this.

The problem is that it’s just TOO EASY to get adequate amounts of sugar for ATP synthesis and hypertrophy! Fruit, and limited amounts of juice will do. Table sugar, agave syrup, maple syrup, honey aren’t necessary, but small amounts could be helpful for strength and endurance training.

If you’re intermittent fasting, sugar will obviously halt your ketosis.

The bottom line, save the high glycemic index carbs for when you’re exercising! If you are mostly sedentary, you will be better served with low GI, “slow” carbs like legumes, whole grains, and some starches.

There you have it— three things I’ve learned about gaining muscle without gaining fat!

Happy “clean” bulking!

-Duncan Rodman, CNC