What's the diffrence between those two? if i bulk,how much surplus will not gain too much fat? moderate fat is still acceptable but i wanna bulk longer. and cardio 2 days a week 20 min 200 calories incline fast walk do i need to reate the burn calories?

Hey man!

They sound the same to me. The usual question is whats the difference between clean and dirty bulk.

Dirty bulk is when you set a certain goal and you try to meet it. For example, you say that you want to gain 30lbs in 2 months, so you start eating anything you want until you gain those 30lbs.
Clean bulk is when you decide to go on a caloric suplus of 10% and stay that way for 4-12 months, or more.

The 2nd way is much better, because you wont need to lose much fat afterwards. And you dont necessarily build any more muscle if you dirty bulk. So, there is no reason to do it.

Cardio is not necessary to build muscle, but if you want to do it for general health purposes, you can do it 2 days a week and it wont affect your gains. If you run 40 minutes every week ( 2x20) and burn 400 calories, those calories must be included in your calculation of the BMR. Or just eat 1 and a half banana after each cardio session and you are covered.

If you decide to lean bulk, you wont get much fat on you. And you will have a much better time when you decide to cut. It is generally recommended. If you notice that your weight is increasing too fast, just decrease your calories a little bit and you will be fine. Your goal should be gaining about 2lbs every month. Any faster than that, you risk putting on extra fat.

Thats it, I hope this helps you out.

#HTH!
Kostas

Whisper pretty much summed it all up. If you are a naturally lean guy who already has a considerably low body fat% a dirty bulk for just a little while might be just what you need. You could dirty bulk for about 2 months to pack on a little mass and then finish out the rest of your bulk by eating lots of mostly clean foods. On the flip side of this if you gain fat easily then your best bet is to just clean bulk all the way. By lean bulking you wont have near as much fat to burn when you decide to cut. Usually when Im bulking I stick to mostly clean foods, but I will have a couple cheat meals per week. In my latest bulk I seemed to be gaining 1 lb per week. Any more than that and you are definitely in the fat gain department.

My training partner Jon is a naturally lean guy that can just about eat what ever he wants without gaining fat, but he still decided to primarily clean bulk with me. What has really helped him is high carbs. He's weighing in at 180 lbs and hes consuming around 450-500 grams of carbs per day. He's been on this high carb diet for about 3 weeks and I can already tell he has made gains in size and strength. The general rule of thumb when bulking is to be in a caloric surplus of 250-500 calories above maintenace per day. Keep the protein high as well. The high protein is what really helped us pack on mass. I've been eating any where from 300-325 grams of protein per day at a body weight of 180 lbs.

nate and whisper are dead on at 165 five high calorie clean meals cell mass and bcaa preworkouts two gainers one lean protein shake before bed i laugh at the dam scale so i have to give in and load up and couple good home cooked cheat meals not fast food cheat meals feel too dam gulty lol but its about a pound to two pounds a week if im lucky i weight in once a day and i have for seven months just going with the flow and trying to keep educating myself along the way