Basic · Clean Bulk

A reference document for gaining muscle without gaining fat blindly. The quick guide to a clean bulk: how the starting point is calculated, how much of a surplus makes sense, what gets measured each week and what to do with what you measured.

What you get

• Quick Guide — Clean Bulk, as a PDF.
• All three editions: English, Spanish and French, in the same download.
• A screen version and a print-ready version.

How it is made

The reference figures do not come from a magazine: they come from publicly available official sources and have been recalculated and checked one by one. Every table in the document is either computed or verified before it is printed; if a number does not add up, the document is not generated.

What it is not

It is not an individualised dietary plan or a personal training programme. It does not take pathologies into account. If you have a medical condition, take medication, are pregnant or have a history of eating disorder, check with your health professional first.

Digital download. An original work by VILLUMINATIONS.