Weight gain ke chakkar me log dirty bulk kar lete hain—bahar ka oily, sweets, extra junk—aur phir belly fat increase ho jata hai. Lean bulk ka matlab hai controlled calorie surplus + proper protein, jisse muscle gain better hota hai aur fat limit me rehta hai.
Veg diet me smart bulk possible hai, bas planning chahiye. Aapko target chahiye: daily calories me approx 250–350 surplus. Protein sources: dahi, paneer (agar lete ho), soy chunks, dal, chana, rajma, moong, peanuts, milk. Carbs ke liye rice, roti, oats, poha; fats ke liye ghee/peanut butter/nuts.
Simple lean bulk plate idea:
- Breakfast: oats + milk + banana + peanuts
- Lunch: 2–3 roti + dal/rajma + sabzi + dahi
- Evening: banana + roasted chana/soy snack
- Dinner: rice/roti + dal + sabzi + salad
- Before bed: milk/curd
Dirty bulk me calories to badhti hain, par nutrient quality low hoti hai, digestion issues aur energy crash bhi hota hai. Lean bulk me body stronger, gym performance better, recovery fast.
Progress check:
Har week weight 0.2–0.4 kg badh raha hai to pace sahi hai. Agar 1 kg/week jump ho raha, likely fat zyada add ho raha. Muscle banane me time lagta hai—steady plan hi real shortcut hai.