{"id":166775,"date":"2022-10-31T09:50:31","date_gmt":"2022-10-31T13:50:31","guid":{"rendered":"https:\/\/barbend.com\/?p=166775"},"modified":"2023-12-24T11:57:40","modified_gmt":"2023-12-24T16:57:40","slug":"dirty-bulking","status":"publish","type":"post","link":"https:\/\/barbend.com\/dirty-bulking\/","title":{"rendered":"Dirty Bulking Explained \u2014 Drawbacks, Benefits, and What You Should Know"},"content":{"rendered":"<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/barbend.com\/new-foods-dietary-trends\/\">Nutritional trends<\/a> rise and fall in <a href=\"https:\/\/barbend.com\/history-of-the-gym\/\">the fitness industry<\/a>. It\u2019s easy to get caught up in the current or enamored with the hype of a dietary trend \u2014 even if said idea doesn\u2019t stand up to scientific scrutiny.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Conventional wisdom in <a href=\"https:\/\/barbend.com\/bodybuilding\/\">bodybuilding<\/a> suggests (for better or worse) that <a href=\"https:\/\/barbend.com\/how-to-bulk\/\">if you want to get big<\/a>, you\u2019ve got to <a href=\"https:\/\/barbend.com\/nutrition-for-bulking\/\">eat big<\/a>. While the \u201cdirty bulk\u201d <\/span><em><span style=\"font-weight: 400;\">may<\/span><\/em><span style=\"font-weight: 400;\"> work for individuals who have to toil on end in the kitchen just to see the scale move, it certainly isn\u2019t a necessity for everyone looking to improve the quality of their physique, or their performance in the weight room.<\/span><\/p>\n<figure id=\"attachment_166795\" aria-describedby=\"caption-attachment-166795\" style=\"width: 760px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-166795\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-34.png\" alt=\"nutrition planning for fitness goals\" width=\"760\" height=\"427\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-34.png 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-34-300x169.png 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-34-50x28.png 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-34-489x275.png 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-34-360x203.png 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-34-750x421.png 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-34-214x120.png 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-34-130x73.png 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-34-560x315.png 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-34-345x194.png 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-34-650x365.png 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-166795\" class=\"wp-caption-text\">Credit: George Rudy \/ Shutterstock<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">Here\u2019s what you need to know about dirty bulking so you can make an informed decision about your approach to <a href=\"https:\/\/barbend.com\/macros-for-fat-loss-muscle-gain\/\">healthy and sustainable weight gain<\/a>.<\/span><\/p>\n<h3 id=\"dirty-bulking-explained\"><strong>Dirty Bulking Explained<\/strong><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#1\"><strong>What Is Dirty Bulking?<\/strong><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#2\"><strong>Benefits of Dirty Bulking<\/strong><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#3\"><strong>Drawbacks of Dirty Bulking<\/strong><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#4\"><strong>Who Should Try Dirty Bulking<\/strong><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Editor\u2019s Note: <\/span><strong><em>The content on <\/em><\/strong><strong>BarBend<\/strong><strong><em> is meant to be informative in nature, but it should not be taken as medical advice<\/em><\/strong><em><span style=\"font-weight: 400;\">. When starting a new training regimen and\/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and\/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.<\/span><\/em><\/p>\n<h2 id=\"sc-namejump-anchor1what-is-dirty-bulking\"><strong><a id=\"1\" class=\"linkj\"><\/a>\r\nWhat Is Dirty Bulking?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">As a slang term, \u201cbulking\u201d generally refers to a specific period in which a physique-minded gymgoer intentionally overeats in an attempt to <a href=\"https:\/\/barbend.com\/german-volume-training\/\">add muscle to their frame<\/a>.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is most commonly achieved through combining consistent resistance training sessions with a <a href=\"https:\/\/barbend.com\/best-calorie-calculator\/\">calculated, well-thought-out caloric surplus<\/a>.&nbsp;<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">Dirty<\/span><\/em><span style=\"font-weight: 400;\"> bulking refers to the practice of <\/span><strong>eliminating a set caloric goal for the day and instead opting to consume as much food as possible<\/strong><span style=\"font-weight: 400;\">. It\u2019s sometimes jokingly referred to as a \u201csee-food\u201d diet.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bodybuilders utilize dirty bulks as an extreme method of ensuring that they ingest adequate calories and macronutrients to <a href=\"https:\/\/barbend.com\/best-foods-for-energy\/\">fuel their training<\/a> and <a href=\"https:\/\/barbend.com\/hypertrophy\/\">enable muscular hypertrophy<\/a>.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This practice tends to be accompanied by significant gains in both scale weight and <a href=\"https:\/\/barbend.com\/bodyfat-powerlifting\/\">body fat<\/a> as well.&nbsp;<\/span><\/p>\n<h3 id=\"what-dirty-bulking-is-not\"><strong>What Dirty Bulking Is NOT<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Before you continue, understand that despite the connotations associated with the name, <\/span><strong>dirty bulking has nothing to do with the <\/strong><a href=\"https:\/\/barbend.com\/best-unhealthy-foods-for-performance\/\"><strong><em>quality<\/em><\/strong><strong> of the food you eat<\/strong><\/a><span style=\"font-weight: 400;\">.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Viewing foods through a binary lens as either \u201cclean\u201d or \u201cdirty\u201d based on a vague perception of quality isn\u2019t practical or supported by the scientific community.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s certainly true that some foods are more <a href=\"https:\/\/barbend.com\/nutrition-for-bulking\/\">nutritionally-dense<\/a> than others, but your dietary needs should contextualize your food choices; not the other way around.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dirty bulks are characterized by the <\/span><em><span style=\"font-weight: 400;\">quantity <\/span><\/em><span style=\"font-weight: 400;\">of food eaten, not the quality of those foods.<\/span><\/p>\n<h2 id=\"what-the-science-says\"><strong>What the Science Says<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The principles of <a href=\"https:\/\/barbend.com\/what-is-hypertrophy\/\">muscular hypertrophy<\/a> \u2014 and basic thermodynamics \u2014 confirm the idea that, in most cases, you\u2019ll need a caloric surplus in order to put on muscle. This means eating more calories than you burn for an extended period of time. However, there is an efficacy ceiling here, and more isn\u2019t always more. (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28698222\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chronic overeating will almost always lead to weight gain, though research has yet to firmly decide exactly how large of an energy surplus is \u201coptimal\u201d for muscle growth, and how much your intake beyond said threshold could be considered redundant. (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31482093\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who partake in proper resistance training, weight gain will consist of both muscle and fat depending on the magnitude of your caloric surplus, mostly irrespective of what macronutrients you consume in what proportions. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5786199\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) You won&#8217;t be able to overfeed yourself by a thousand calories a day of just protein and &#8220;cheat&#8221; the risks of fat gain.&nbsp;<\/span><\/p>\n<figure id=\"attachment_166792\" aria-describedby=\"caption-attachment-166792\" style=\"width: 760px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-166792\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-32.png\" alt=\"athlete in gym sitting and thinking\" width=\"760\" height=\"427\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-32.png 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-32-300x169.png 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-32-50x28.png 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-32-489x275.png 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-32-360x203.png 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-32-750x421.png 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-32-214x120.png 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-32-130x73.png 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-32-560x315.png 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-32-345x194.png 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-32-650x365.png 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-166792\" class=\"wp-caption-text\">Credit: Ranta Images \/ Shutterstock<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">Clinical research on trained subjects who dirty bulk is scant, but some literature has observed the effects of unchecked overfeeding as part of a bulking regime.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At present, studies suggest that <\/span><strong>while large caloric surpluses will help add scale weight, you aren\u2019t likely to put on any more muscle than someone who took a moderated approach<\/strong><span style=\"font-weight: 400;\"> to their bulk. (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23679146\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Further, other literature has actually demonstrated that <\/span><strong>\u201cguided\u201d bulks<\/strong><span style=\"font-weight: 400;\"> with proper supervision from a professional and controlled adherence from the subject <\/span><strong>resulted in more muscle gain<\/strong><span style=\"font-weight: 400;\"> than a no-holds-barred bulking diet. (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21851204\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The body of evidence around the practice isn\u2019t exactly comprehensive, but at present, <\/span><strong>dirty bulking does not appear to be any more effective<\/strong><span style=\"font-weight: 400;\"> at <a href=\"https:\/\/barbend.com\/how-to-build-muscle\/\">creating muscle gain<\/a> than a diet with a set caloric surplus.&nbsp;<\/span><\/p>\n<h2 id=\"sc-namejump-anchor2benefits-of-dirty-bulking\"><strong><a id=\"2\" class=\"linkj\"><\/a>\r\n<\/strong><strong>Benefits of Dirty Bulking<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Even if dirty bulking does appear to lack strong science-based support, there is still some merit to it as a practice. That said, the more extreme a <a href=\"https:\/\/barbend.com\/bodybuilding-meal-prep\/\">diet or meal plan<\/a> appears, the more closely you should scrutinize it to make sure it\u2019s actually relevant to your needs.<\/span><\/p>\n<h3 id=\"covers-your-bases\"><strong>Covers Your Bases<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">The primary purpose of dirty bulking is to guarantee, beyond a shadow of a doubt, that you\u2019re eating enough to <a href=\"https:\/\/barbend.com\/12-things-only-hardgainers-will-understand\/\">gain weight<\/a>.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, those with <a href=\"https:\/\/barbend-com.webpkgcache.com\/doc\/-\/s\/barbend.com\/natural-ways-to-decrease-appetite\/\">naturally low appetites<\/a> may end up undereating if they don\u2019t have a structured plan to adhere to \u2014 even if the goal is to consume as much as possible.<\/span><\/p>\n<figure id=\"attachment_118466\" aria-describedby=\"caption-attachment-118466\" style=\"width: 760px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-118466\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2021\/05\/BarBend-Article-Image-760-x-427-2021-05-27T135654.444.jpg\" alt=\"Athlete eating out of tupperware\" width=\"760\" height=\"427\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2021\/05\/BarBend-Article-Image-760-x-427-2021-05-27T135654.444.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/05\/BarBend-Article-Image-760-x-427-2021-05-27T135654.444-300x169.jpg 300w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/05\/BarBend-Article-Image-760-x-427-2021-05-27T135654.444-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/05\/BarBend-Article-Image-760-x-427-2021-05-27T135654.444-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/05\/BarBend-Article-Image-760-x-427-2021-05-27T135654.444-360x203.jpg 360w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/05\/BarBend-Article-Image-760-x-427-2021-05-27T135654.444-750x421.jpg 750w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/05\/BarBend-Article-Image-760-x-427-2021-05-27T135654.444-214x120.jpg 214w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/05\/BarBend-Article-Image-760-x-427-2021-05-27T135654.444-130x73.jpg 130w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/05\/BarBend-Article-Image-760-x-427-2021-05-27T135654.444-560x315.jpg 560w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/05\/BarBend-Article-Image-760-x-427-2021-05-27T135654.444-345x194.jpg 345w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/05\/BarBend-Article-Image-760-x-427-2021-05-27T135654.444-650x365.jpg 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-118466\" class=\"wp-caption-text\">Credit: ArtOfPhotos \/ Shutterstock<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">Still, going out of your way to put down as many calories as possible on a daily basis will generally ensure that you\u2019re <a href=\"https:\/\/barbend.com\/how-to-increase-appetite\/\">consuming enough calories<\/a> and protein to facilitate hypertrophy, and enough <a href=\"https:\/\/barbend.com\/best-carb-supplements\/\">carbohydrate to fuel<\/a> your workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This <\/span><em><span style=\"font-weight: 400;\">can<\/span><\/em><span style=\"font-weight: 400;\"> make dirty bulking a viable \u201cnuclear option\u201d for athletes who seemingly struggle to put on weight no matter how closely they follow a scripted <a href=\"https:\/\/barbend.com\/nutrition-for-athletes\/\">hypercaloric nutrition plan<\/a>, as long as you&#8217;re willing to eat when you aren&#8217;t hungry.<\/span><\/p>\n<h3 id=\"less-time-investment-maybe\"><strong>Less Time Investment, Maybe<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Any dietary approach that doesn\u2019t involve <a href=\"https:\/\/barbend.com\/best-macros-calculator\/\">tracking your intake<\/a>, prepping meals from scratch, or weighing your portions will save you time. Note that you technically <\/span><em><span style=\"font-weight: 400;\">can<\/span><\/em><span style=\"font-weight: 400;\"> monitor these things on a dirty bulk, but it isn\u2019t a requirement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dirty bulking is also permissive of processed, frozen, or pre-packaged foods, which take less time and effort to prepare than making <a href=\"https:\/\/barbend.com\/best-meal-replacement\/\">a balanced meal<\/a> yourself at home.<\/span><\/p>\n<p>Less time spent prepping meals in the kitchen may be offset by the time investment of consuming multiple additional meals, though. Especially if you have to trudge through a big plate of something you don&#8217;t want to put down in the first place.&nbsp;<\/p>\n<h3 id=\"more-tasty-meals\"><strong>More Tasty Meals<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Taste is subjective, but the boundless nature of dirty bulking does allow you to indulge in just about whatever you want, as often as you want.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/barbend.com\/added-sugar-meaning\/\">Foods high in sugar<\/a> and fat tend to be more palatable and tempting. (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19656837\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">) Dirty bulking places no restrictions on what, or how much, you consume on a daily basis.&nbsp; <\/span><span style=\"font-weight: 400;\">While this is likely to be detrimental physiologically in some cases, it is worth mentioning.&nbsp;<\/span><\/p>\n<h3 id=\"potential-strength-gain\"><strong>Potential Strength Gain<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Building strength is more about refining <a href=\"https:\/\/barbend.com\/activate-central-nervous-system\/\">your body\u2019s neural efficiency<\/a> than it is about eating a lot. A high-calorie diet is important for <a href=\"https:\/\/barbend.com\/two-a-day-workouts\/\">fueling long and intense workouts<\/a>, but strength is a skill you develop, not necessarily a mouth to feed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, dirty bulking may also indirectly facilitate <a href=\"https:\/\/barbend.com\/how-to-increase-strength\/\">strength gain<\/a>. All other factors kept equal, athletes with larger bodies are <\/span><em><span style=\"font-weight: 400;\">generally<\/span><\/em><span style=\"font-weight: 400;\"> stronger than smaller ones. There\u2019s a measurable symbiotic relationship between physical size and potential strength. (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19026016\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, while dirty bulking might help your absolute strength, significant weight gain could also diminish your relative strength; how much you can <a href=\"https:\/\/barbend.com\/overhead-press\/\">press<\/a>, <a href=\"https:\/\/barbend.com\/back-squat\/\">squat<\/a>, or <a href=\"https:\/\/barbend.com\/pull-up\/\">pull<\/a> compared to how heavy you yourself are.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thus, dirty bulking for strength purposes is something you\u2019ll have to conduct your own cost-benefit analysis on.<\/span><\/p>\n<h2 id=\"sc-namejump-anchor3drawbacks-of-dirty-bulking\"><strong><a id=\"3\" class=\"linkj\"><\/a>\r\n<\/strong><strong>Drawbacks of Dirty Bulking<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The premise of eating as much as you like, as often as you like, and hitting the gym hard as a long-term dietary approach may sound alluring.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, dirty bulking \u2014 while effective in <\/span><em><span style=\"font-weight: 400;\">some<\/span><\/em><span style=\"font-weight: 400;\"> cases \u2014 is also likely to cause several <a href=\"https:\/\/barbend.com\/antioxidants\/\">detrimental health outcomes<\/a>, no matter how hard you hit the iron.&nbsp;<\/span><\/p>\n<h3 id=\"extra-fat-gain\"><strong>Extra Fat Gain<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Far and away the most prevalent consequence of an unchecked caloric surplus is the propensity for extra fat gain. Regularly taking in far more calories than you might burn will almost always result in a heavier number on the scale. (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7572735\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resistance training can help ensure that some of the weight you put on comes from lean tissue, but a large caloric surplus will cause you to gain more body fat over time as well. (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16353352\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<figure id=\"attachment_149745\" aria-describedby=\"caption-attachment-149745\" style=\"width: 760px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-149745\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1067556878-1.jpg\" alt=\"A close up of a person's arm and torso shows them sweating while running on a treadmill.\" width=\"760\" height=\"427\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1067556878-1.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1067556878-1-300x169.jpg 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1067556878-1-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1067556878-1-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1067556878-1-360x203.jpg 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1067556878-1-750x421.jpg 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1067556878-1-214x120.jpg 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1067556878-1-130x73.jpg 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1067556878-1-560x315.jpg 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1067556878-1-345x194.jpg 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/05\/shutterstock_1067556878-1-650x365.jpg 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-149745\" class=\"wp-caption-text\">Credit: Rawpixel.com \/ Shutterstock<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">There are certainly exceptions, and extra fat gain isn\u2019t an undesirable outcome for every athlete. However, dirty bulking does not provide you with the information required to observe how your caloric intake affects your rate of weight change.&nbsp;<\/span><\/p>\n<h3 id=\"potential-health-issues\"><strong>Potential Health Issues<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Devoted dirty bulking may incur some unwanted health outcomes, even if it does enable you to <a href=\"https:\/\/barbend.com\/bodybuilding-leg-workout\/\">hit leg day<\/a> harder than ever.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chronic overfeeding and weight gain may be linked to increased <a href=\"https:\/\/barbend.com\/strength-training-and-depression\/\">incidence of depression<\/a> in some people. (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20194822\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">) Stuffing your stomach on a daily basis may also make you feel bloated, sluggish, or even <a href=\"https:\/\/barbend.com\/how-to-get-better-sleep\/\">disrupt your sleep<\/a>. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7215804\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that these health consequences are not causally linked to a hypercaloric diet, and that you aren\u2019t <\/span><em><span style=\"font-weight: 400;\">necessarily<\/span><\/em><span style=\"font-weight: 400;\"> doing bodily harm by eating everything in sight for a defined period.&nbsp;<\/span><\/p>\n<h3 id=\"disordered-relationship-with-food\"><strong>Disordered Relationship With Food<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Uninhibited overfeeding may negatively impact your personal relationship with food. There\u2019s a difference between well-intentioned oversight and meticulously counting every single calorie, but chronic overfeeding can disrupt your body\u2019s natural hunger and satiety signals. (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2212877822001429\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In practical terms, dirty bulks might make it harder for you to accurately self-assess your own satisfaction levels or inaccurately discern hunger from another feeling or impulse.&nbsp;<\/span><\/p>\n<h3 id=\"may-negatively-affect-performance\"><strong>May Negatively Affect Performance<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Eating more will generally enable you to train a bit harder for a bit longer, but this relationship isn\u2019t linear.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some athletes feel more comfortable in the <a href=\"https:\/\/barbend.com\/morning-workouts\/\">gym on an empty stomach<\/a>, while others flinch at the prospect of lifting heavy without eating a hearty meal beforehand.&nbsp;<\/span><\/p>\n<figure id=\"attachment_166794\" aria-describedby=\"caption-attachment-166794\" style=\"width: 760px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-166794\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-33.png\" alt=\"athlete sitting on the floor feeling tired in the gym\" width=\"760\" height=\"427\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-33.png 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-33-300x169.png 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-33-50x28.png 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-33-489x275.png 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-33-360x203.png 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-33-750x421.png 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-33-214x120.png 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-33-130x73.png 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-33-560x315.png 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-33-345x194.png 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/10\/image-embed-33-650x365.png 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-166794\" class=\"wp-caption-text\">Credit: Arsenii Palivoda \/ Shutterstock<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">Chronic overfeeding or consuming large meals with <a href=\"https:\/\/barbend.com\/high-glycemic-carbohydrates-workout\/\">high glycemic loads<\/a> can also play havoc with regulatory processes like blood sugar, depending on your body weight. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5240084\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">) This can cause inconsistent \u201cpeaks and valleys\u201d in your energy levels, <a href=\"https:\/\/barbend.com\/diet-exercise-mental-health\/\">mood<\/a>, and <a href=\"https:\/\/barbend.com\/best-pre-workout-supplements\/\">alertness<\/a>. Inconsistency is the last thing you want if you\u2019re setting up for <a href=\"https:\/\/barbend.com\/find-1-rep-max\/\">a new 1-rep max<\/a>.&nbsp;<\/span><\/p>\n<h2 id=\"sc-namejump-anchor4who-should-try-dirty-bulking\"><strong><a id=\"4\" class=\"linkj\"><\/a>\r\n<\/strong><strong>Who Should Try Dirty Bulking<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Dirty bulking may be a well-recognized practice in bodybuilding circles, but don\u2019t conflate that with it being a verified, legitimized, or endorsed practice. It may have some applicability depending on your particular needs, though.&nbsp;<\/span><\/p>\n<h3 id=\"hardgainers-maybe\"><strong>Hardgainers, Maybe<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">There\u2019s plenty of discourse in the fitness industry surrounding the proverbial \u201chardgainer\u201d \u2014 the nondescript individual who, try as they may, simply cannot put on weight \u2014 but little science to back it up.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Certain metabolic disorders such as hyperthyroidism or Type-I <a href=\"https:\/\/barbend.com\/diabetes-powerlifting-weightlifting\/\">diabetes<\/a> are correlated with difficulty in gaining weight if left untreated. (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31577260\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">)(<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31479535\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">) Assuming the person is in good standing with their health, <\/span><strong>the so-called hardgainer label tends to refer to people whose rate of weight change on the scale doesn\u2019t properly correlate with the amount of calories they ingest<\/strong><span style=\"font-weight: 400;\">.&nbsp;<\/span><\/p>\n<figure id=\"attachment_159425\" aria-describedby=\"caption-attachment-159425\" style=\"width: 760px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-159425\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1884340657.jpg\" alt=\"A person wearing a multi-colored tank top performs a concentration curl in the gym.\" width=\"760\" height=\"427\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1884340657.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1884340657-300x169.jpg 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1884340657-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1884340657-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1884340657-360x203.jpg 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1884340657-750x421.jpg 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1884340657-214x120.jpg 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1884340657-130x73.jpg 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1884340657-560x315.jpg 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1884340657-345x194.jpg 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1884340657-650x365.jpg 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-159425\" class=\"wp-caption-text\">Credit: MDV Edwards \/ Shutterstock<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">Unfortunately, this phenomenon is not well-studied, particularly not in subjects who regularly lift weights or <a href=\"https:\/\/barbend.com\/bodybuilding-programs\/\">practice bodybuilding<\/a>. If you find that your diet isn\u2019t creating the weight change you\u2019re after, <\/span><strong>a short-term dirty bulk <\/strong><strong><em>might<\/em><\/strong><strong> be a viable way to start packing on pounds<\/strong><span style=\"font-weight: 400;\">.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, there\u2019s a fair chance that you may be lapsing in another area that could explain your stalling on the scale. Before diving into a dirty bulk, evaluate factors like your <a href=\"https:\/\/barbend.com\/optimal-sleep-workout-recovery\/\">sleep quality<\/a>, <a href=\"https:\/\/barbend.com\/how-to-move-more\/\">out-of-the-gym physical activity levels<\/a>, and <a href=\"https:\/\/barbend.com\/stress-strength-training\/\">chronic stress<\/a>.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These and more can hamper efforts to change body weight \u2014 even if you&#8217;re trying to gain instead of lose \u2014 and may be masked by the faulty supposition that you\u2019re simply \u201cnot built to get big.&#8221;<\/span><\/p>\n<h2 id=\"your-takeaways\"><strong>Your Takeaways<\/strong><\/h2>\n<p><strong>Dirty bulking<\/strong><span style=\"font-weight: 400;\"> is a dietary approach characterized by eating as much food as possible on a daily basis.&nbsp;<\/span><\/p>\n<p><strong>Bodybuilders and performance-minded athletes<\/strong><span style=\"font-weight: 400;\"> will sometimes dirty bulk as an extreme method of guaranteeing that they\u2019re eating enough calories and macronutrients to meet their goals.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The \u201cdirty\u201d moniker refers to the <\/span><strong>high quantity<\/strong><span style=\"font-weight: 400;\">, unchecked number of calories consumed. It <\/span><strong>does not necessarily describe the nutritional quality<\/strong><span style=\"font-weight: 400;\"> of any individual food.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dirty bulking may be a viable option for those who struggle to gain weight by conventional means, but it does come with some <\/span><strong>health and performance risks<\/strong><span style=\"font-weight: 400;\"> as well.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The existing body of <\/span><strong>scientific evidence does not support<\/strong><span style=\"font-weight: 400;\"> dirty bulking as being <\/span><strong>any more effective for adding muscle<\/strong><span style=\"font-weight: 400;\"> than a traditional hypercaloric diet.&nbsp;<\/span><\/p>\n<h2 id=\"the-big-picture\"><strong>The Big Picture<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Dirty bulking is like fishing with dynamite. If you\u2019re strongly invested in gaining weight it will usually get the job done, but there will likely be collateral damage. There\u2019s no reason to take <a href=\"https:\/\/barbend.com\/tire-sledgehammer-workout\/\">a sledgehammer<\/a> to a process that could be accomplished just as well with a scalpel.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most <a href=\"https:\/\/barbend.com\/warrior-diet\/\">extreme dietary behaviors<\/a> are inversely correlated with sustainability. Dirty bulking can rapidly effect change on the scale, but it probably shouldn\u2019t be your long-term approach to performance nutrition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re aspiring to a <a href=\"https:\/\/barbend.com\/how-bodybuilding-is-judged\/\">bodybuilding stage<\/a> one day, your best bet is to appreciate and accept that getting there will take as much patience as it does hard work in the weight room. Dirty bulking isn\u2019t a shortcut.&nbsp;<\/span><\/p>\n<h2 id=\"references\"><strong>References<\/strong><\/h2>\n<ol>\n<li>Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., &amp; Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376\u2013384.&nbsp;<\/li>\n<li>Slater, G. J., Dieter, B. P., Marsh, D. J., Helms, E. R., Shaw, G., &amp; Iraki, J. (2019). Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Frontiers in nutrition, 6, 131.<\/li>\n<li>Leaf, A., &amp; Antonio, J. (2017). The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition &#8211; A Narrative Review. International journal of exercise science, 10(8), 1275\u20131296.<\/li>\n<li>Garthe, I., Raastad, T., Refsnes, P. E., &amp; Sundgot-Borgen, J. (2013). Effect of nutritional intervention on body composition and performance in elite athletes. European journal of sport science, 13(3), 295\u2013303.<\/li>\n<li>Garthe, I., Raastad, T., &amp; Sundgot-Borgen, J. (2011). Long-term effect of nutritional counselling on desired gain in body mass and lean body mass in elite athletes. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 36(4), 547\u2013554.<\/li>\n<li>Krebs J. R. (2009). The gourmet ape: evolution and human food preferences. The American journal of clinical nutrition, 90(3), 707S\u2013711S.<\/li>\n<li>Jones, E. J., Bishop, P. A., Woods, A. K., &amp; Green, J. M. (2008). Cross-sectional area and muscular strength: a brief review. Sports medicine (Auckland, N.Z.), 38(12), 987\u2013994.<\/li>\n<li>Larson, D. E., Tataranni, P. A., Ferraro, R. T., &amp; Ravussin, E. (1995). Ad libitum food intake on a &#8220;cafeteria diet&#8221; in Native American women: relations with body composition and 24-h energy expenditure. The American journal of clinical nutrition, 62(5), 911\u2013917.<\/li>\n<li>D\u00e9riaz, O., Tremblay, A., &amp; Bouchard, C. (1993). Non linear weight gain with long term overfeeding in man. Obesity research, 1(3), 179\u2013185.<\/li>\n<li>Luppino, F. S., de Wit, L. M., Bouvy, P. F., Stijnen, T., Cuijpers, P., Penninx, B. W., &amp; Zitman, F. G. (2010). Overweight, obesity, and depression: a systematic review and meta-analysis of longitudinal studies. Archives of general psychiatry, 67(3), 220\u2013229.<\/li>\n<li>Chung, N., Bin, Y. S., Cistulli, P. A., &amp; Chow, C. M. (2020). Does the Proximity of Meals to Bedtime Influence the Sleep of Young Adults? A Cross-Sectional Survey of University Students. International journal of environmental research and public health, 17(8), 2677.<\/li>\n<li>Ranea-Robles, P., Lund, J., &amp; Clemmensen, C. (2022). The physiology of experimental overfeeding in animals. Molecular metabolism, 64, 101573.<\/li>\n<li>Yal\u00e7\u0131n, T., Al, A., &amp; Rak\u0131c\u0131o\u011flu, N. (2017). The effects of meal glycemic load on blood glucose levels of adults with different body mass indexes. Indian journal of endocrinology and metabolism, 21(1), 71\u201375.<\/li>\n<li>Guerri, G., Bressan, S., Sartori, M., Costantini, A., Benedetti, S., Agostini, F., Tezzele, S., Cecchin, S., Scaramuzza, A., &amp; Bertelli, M. (2019). Hypothyroidism and hyperthyroidism. Acta bio-medica : Atenei Parmensis, 90(10-S), 83\u201386.<\/li>\n<li>Dambha-Miller, H., Day, A. J., Strelitz, J., Irving, G., &amp; Griffin, S. J. (2020). Behaviour change, weight loss and remission of Type 2 diabetes: a community-based prospective cohort study. Diabetic medicine : a journal of the British Diabetic Association, 37(4), 681\u2013688.<\/li>\n<\/ol>\n<p><em>Featured Image: marina_eno1 \/ Shutterstock<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nutritional trends rise and fall in the fitness industry. It\u2019s easy to get caught up in the current or enamored with the hype of a dietary trend \u2014 even if said idea doesn\u2019t stand up to scientific scrutiny.&nbsp; Conventional wisdom in bodybuilding suggests (for better or worse) that if you want to get big, you\u2019ve got to eat&#8230;<\/p>\n","protected":false},"author":201,"featured_media":166871,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","apple_news_api_created_at":"2022-10-31T13:50:43Z","apple_news_api_id":"88eb91cc-860e-4cd0-966d-20811b55b045","apple_news_api_modified_at":"2023-12-24T16:57:55Z","apple_news_api_revision":"AAAAAAAAAAAAAAAAAAAAAg==","apple_news_api_share_url":"https:\/\/apple.news\/AiOuRzIYOTNCWbSCBG1WwRQ","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_is_hidden":false,"apple_news_is_paid":false,"apple_news_is_preview":false,"apple_news_is_sponsored":false,"apple_news_maturity_rating":"","apple_news_metadata":"\"\"","apple_news_pullquote":"","apple_news_pullquote_position":"middle","apple_news_slug":"","apple_news_sections":"[\"https:\\\/\\\/news-api.apple.com\\\/sections\\\/6c547cb0-046a-3f3c-89b9-40f03139e46a\"]","apple_news_suppress_video_url":false,"apple_news_use_image_component":false,"footnotes":""},"categories":[4026,9846],"tags":[19761],"wppr_data":{"cwp_meta_box_check":"No"},"acf":[],"apple_news_notices":[],"_links":{"self":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/166775"}],"collection":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/users\/201"}],"replies":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/comments?post=166775"}],"version-history":[{"count":2,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/166775\/revisions"}],"predecessor-version":[{"id":228846,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/166775\/revisions\/228846"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/media\/166871"}],"wp:attachment":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/media?parent=166775"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/categories?post=166775"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/tags?post=166775"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}