If you are an ectomorph and want to gain weight there are two types of bulking diets you can use.  One is the dirty bulk diet and the other is the clean bulk diet.  In this article, I will tell you about the dirty bulk diet and the clean bulk diet and make my recommendation on which one is better.

I am an ectomorph myself and have spent my whole life training to gain muscle mass and figure out what best works for the ectomorph to gain weight.

What is Dirty Bulk?

This is Alex Rogers from Proteinfactory.com and we are talking about dirty bulking or the dirty bulk diet.  Which is essentially when you don’t care what you eat, you consume whatever you want, and that’s it, with the hopes of gaining weight.  This approach is used by, I would say, ectomorphs or beginners or people who really don’t know what they’re doing.  Dirty bulking, I don’t recommend.  The main reason is health.  Usually, with dirty bulking, you consume whatever you want, including fats. So fats like hydrogenated oils, fried fats, these are all things that will just put body fat on you.  And nobody wants body fat because then you just look bad. So instead of dirty bulking, you should really do something called just clean bulk or really common sense bulking.

Clean Bulk Diet Instead!

So no matter what, if you’re an ectomorph, which is a tall and thin person, you need to consume more calories than you use per day to gain weight.  You could either get those calories from protein, carbs, or fat. Protein will yield four calories per gram. Carbs will yield four calories per gram.  Fat will yield nine calories per gram.  That’s why you want to consume more fat than you do protein because it has more calories. However, you don’t want to consume bad fat.  You want to consume good fat. Bad fat is things like fried food, hydrogenated oils, dairy fats.  Any fat that really is unnatural. If it was made in the factory, don’t eat it, that’s a bad fat.  Good fats are hemp oil, flax oil, the fat on a steak, sunflower oil, MCT, fish oil, CLA.  These are all good types of fat that you can consume when trying to gain weight or trying to bulk up.  There’s no need to dirty bulk or consume sugars or bad fats, hydrogenated oils.

So let’s go over the foods to eat when trying to bulk up instead of dirty bulking.


Starting with breakfast, eggs, of course.  Whole eggs, that’s going to be your number one choice.  Best thing, of course, is organic. Eggs right from the farm, and if you can get them fertile. Fertile eggs even better, which means that they can grow a chicken but they haven’t developed that embryo yet.  So if you can buy organic eggs, those are the best choice.  After that, regular eggs in the grocery store. You want to eat those for breakfast.  Avocados are great. You could also eat oatmeal which is a great breakfast choice.  Vegetables, lots of vegetables like beets, carrots, kale, spinach, green leafy vegetables are really good for you.


Go with the meats again.  Chicken, steak, fish. Fish is one of my favorites because it has those great oils in them.  And always add your vegetables.


Dinner is the same thing.  It’s really lunch.  There’s not too much of a difference.

But it’s not complicated.  If it looks like it was made in the factory, don’t eat it.  You want to eat as naturally as possible.  Foods not to eat.  Hydrogenated oils, soy, soy protein, sugar, artificial sweeteners, which is sucralose, acesulfame, aspartame, neotame, even stevia.  Even though I consider it kind of natural, I feel that it could lower testosterone.  Fried foods, hydrogenated oils.  So those are the things not to eat. So if it looks like it was made in the factory, don’t eat it.

Now, with protein, you can substitute protein food for protein powders.  There’s not much difference.   They are essentially quality, convenient food.  Most popular, of course, is whey protein concentrate and whey protein isolate.  You want to look for a good source, one that doesn’t have any flavorings in it.  You want to buy your protein powder plain. No flavors, no artificial ingredients.  Then you want to make yourself a shake.  Here’s an example of a shake that you could use: 16 ounces of almond milk, one scoop of whey protein powder, one teaspoon of creatine, three tablespoons of dietary fat oil, which could be hemp oil, flax oil, canola oil, sunflower oil.  You could put in vegetables or fruit.  More vegetables than fruit all the time.  Always lean towards more vegetables.

Here is a great website to check out that gives you more information on how to gain weight with the clean bulk diet.


The only supplement that I recommend when you’re trying to bulk up is creatine. The best, of course, is Creapure made in Germany.  Supplements not to use: testosterone boosters, fat burners, nitric oxide supplements, branch chain amino acids.  Those will not help you whatsoever.   You want calories.   You don’t want a magic pill.  It’s not going to do anything.

So there you have it.  That is essentially what I recommend if you’re looking at dirty bulk.  You really don’t want a dirty bulk.   It’s just not a good choice.  Instead, you just want to eat good, clean foods. And of course, you want to work out.   Without question, the only way to increase muscle protein synthesis, which is essentially how you build muscle, is to increase your protein intake, start workingout, or take anabolic steroids.  Anabolic steroids, I don’t recommend.  So essentially you go in the gym, you lift as hard as possible, you consume lots of calories, and that’s how you’ll gain weight and gain total muscle mass.  If you’re an ectomorph, tall and thin person, you look like a basketball player, wide receiver, have realistic expectations.  You’re not going to all of a sudden transform yourself into a running back looking type of guy that has full muscle.  You’re always going to be tall and thin.  So accept that and deal with the fact that you can build muscle. You’ll have an easier time looking cut as opposed to looking like an offensive lineman that has a very difficult time cutting up and more of an easier time putting on fat than gaining muscle.