Clean Bulking Vs. Dirty Bulking

This post is just me sharing a article I read about clean bulking vs dirty bulking. You can read the article and a HIGHLY recommend you do at:

http://www.t-nation.com/free_online_article/sports_body_training_performance/the_truth_about_bulking;jsessionid=3F78484EECEFF11C183CA336D448F0F2-he.hydra

For all of you who don't know, dirty bulking is when you eat as much as you can to gain a lot of 'muscle'. However this article speaks the truth to the people who don't know that a natural trainee can only gain about 10kg of dry muscle a year. It explains that no matter how much you eat, after you've fed your muscles and the muscles have grown the excess calories will be stored as fat! Dirty bulking is only for those who want to look good at certain periods throughout the year (competitive bodybuilders), however those on anabolic drugs will be able to gain much more than us natural guys.

So for us natural trainees who want to gain optimum muscle all year round without gaining much fat and staying lean (around 8-10% bodyfat), we need to eat a calorie excess for our muscles to grow but not too much of a excess that we start to store fat.

It also makes a good case stating that by clean bulking you actually would gain more muscle then dirty bulking because, over a time period of a year you would have to spend at least 2-3 months cutting on a dirty bulking diet if you wanted to look in good shape, compared to clean bulking where you may only need to spend 1 month which means more time throughout the year for the clean bulker to gain more muscle ( as you can't really gain too much muscle when your trying to lose fat and restricting calories).

Here is a table of how much calories you need to eat, you need to find your lean muscle mass so if you are 80kg with 14% bodyfat you lean muscle mass would be 80x0.86 = 68.8kg
This table is taken from the article so if you have problems with pounds and calories you need to divide pounds by 2.2 to get KG and multiply the calories by 4 to get KJ.

So in summary;
-Read the article if you haven't already it will be worth your time!
-Don't dirty bulk, I'm sure you don't want that fat all around your body and then having to spend months dieting it off (because we all know dieting sucks!)
-Stay clean, you only need to be gaining 1-2kg a month (muscle and glycogen) this is the optimal amount where you are gaining muscle and not much fat.
-Be realistic! Your body cannot gain 20kg of muscle in a year its impossible for the natural, don't force feed yourself to try and achieve that!