I Tried Clean Bulking With Indian Food for 30 Days—Here’s What Happened

Clean Bulking in India? Sounds Like a Joke… Until It Works

Let’s be real—when someone says “bulk,” your mind probably jumps to butter chicken and cheat meals. But clean bulking? With Indian food? It sounded impossible.

So I put the Bigger Leaner Stronger blueprint to the test—desilifter style.

“To gain muscle without piling on fat, eat about 10–15% more calories than your maintenance level, with high protein.” — Mike Matthews

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🧮 Step 1: Calculate Your Surplus (Desi Style)

Find your TDEE (Total Daily Energy Expenditure) using online calculators.
Let’s say yours is 2,200 calories/day. Add 10–15% surplus =
~2,500 calories/day for clean gains.

Now divide it like this (BLS style):

• Protein: 2g per kg (for 70kg = 140g → 560 kcal)
• Fat: ~25% of total = ~70g → 630 kcal
• Carbs: Whatever’s left = ~330g → 1,310 kcal

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🥗 Step 2: Build Your Indian Clean Bulk Plate

Food	Role	Tips
Paneer	Protein + Fat	Grill or bhurji, not deep fried
Dals	Protein + Carbs	Moong, masoor, rajma, chana
Rice + Roti	Carbs	Prefer brown rice, multigrain roti
Tofu	Lean Protein	Toss with veggies, great in stir-fries
Nuts & Ghee (small amounts)	Healthy Fat	Use to hit fat macros, not overload
Whey Protein	Supplement	Use post-workout or as filler
Banana, Oats, Makhana	Clean carbs	Great for snacks or breakfast

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🗓️ My 30-Day Clean Bulk Plan (Sample Day)

Target: 2,500 kcal, 140g protein

• Breakfast: Oats + milk + scoop whey + banana – 35g protein
• Lunch: Rajma + brown rice + dahi – 30g protein
• Snack: Roasted chana + peanut butter toast – 20g
• Workout
• Post-Workout Shake: 1 scoop whey + banana – 25g
• Dinner: Paneer bhurji + roti + dal – 35g

✔️ Weekly weight gain: ~0.25–0.5 kg
✔️ Minimal fat gain
✔️ Strength went UP in every lift

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🍟 What I Didn’t Eat

• No daily cheat meals
• No sugary chai 3x a day
• No overcooked greasy sabzi with 5 tablespoons oil

Clean bulking doesn’t mean boring—it means strategic.

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Lessons from the Bulk

• Desi food can be clean, if you measure and plan
• Paneer is your best friend—but don’t go full ghee overload
• Whey helps bridge gaps, but real food matters more
• BLS-style bulking isn’t about getting huge fast—it’s about growing lean

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Final Verdict?

“Bulk like a beast, not a buffoon.” — Desilifter Rule #2

You can gain muscle eating Indian food—just keep your calories clean and your macros sharp.

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