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About Sarah A. Allen
Expertise
I am a nutritionist with a bachelors degree in dietetics and am currently working on my masters degree. I have four years working experience in clinical and community nutrition. I can answer most of your general questions relating to medical conditions (pregnancy, food allergies, eating disorders, cardiovascular diseases, diabetes, Alzheimers, etc). **Please remember only a medical professional with access to your medical chart can give you personalized medical advice.** I can also answer questions about vegetarianism, weight loss/gain, sports nutrition, and fad diets.
Experience
Work Experience: 4 years in clinical nutrition at Sarah Bush Lincoln Health Center, 1 year community nutrition at Eastern Illinois University
Organizations
American Dietetic Association, Illinois Dietetic Association, Eastern Illinois Dietetic Association
Education/Credentials
B.S. in dietetics from Eastern Illinois University; currently working on my master's degree in the same area, also at Eastern Illinois University.
Awards and Honors
EIU Senior of the Year-Dietetics
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You are here: Experts > Health/Fitness > Weight Loss > Special Diets > dirty bulking
Expert: Sarah A. Allen - 10/15/2009
Question
Hi Sarah. i have a question on bulking for muscle. i had started a clean bulk diet to build muscle. i didnt build muscle, i just started losing weight. i decided to dirty bulk. when i say dirty bulk, i dont mean eating mcdonalds or candy or cake & ice cream. i just wanted to add some bread and potatoes and rice to my diet. i was just eating alot of meat, vegetables, fruits, and whole grains on my clean bulk diet, but i ended up losing weight. should i try adding some bread, potatoes, and some more fattening foods to my diet. im not really dirty bulking, but people tell me i need to add some fattening foods in my diet in order to build muscle. thank you for your help. "God Bless""""""
Answer
Hi Chris! It does appear as if you need to add some calories in order for you to stop losing weight. "Fattening food" is an interesting term: any food will "fatten you up" as long as you are eating too many calories from that food. I would suggest you try to add some high calorie, nutritious foods to your diet. Nuts, seeds, peanut butter, avocado, olives, coconut, hummus, and dried fruit are full of nutrition and pack in some calories. You didn't mention any dairy, I hope you are getting calcium. Potatoes, especially sweet potatoes, can also be a nutritious choice as long as they are baked or boiled/mashed without added fat. Whole grain bread, whole grain cereals, brown rice, and wild rice may also be beneficial. You can also try Carnation Instant Breakfast or Ovaltine as a snack to add calories. I do not usually recommend protein powders unless it is just impossible for you to get enough protein or calories into your diet without them; if you do choose to use a protein powder, choose a whole protein such as whey protein instead of a supplement based on an amino acid.
I hope that gives you some ideas on how to increase your calorie intake. I'm sure you know diet alone will not build muscle and wish you the best with your strength training workouts and muscle building goals.
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