caloric surplus

Even if you run all the time but maintain a caloric surplus, despite the exercise, you will be fat.

You will gain weight and fat if you maintain a daily caloric surplus.

A caloric surplus happens when you eat more calories than you burn.

If you have one cheat day a week and have a small caloric surplus, that should not derail your fat loss efforts.

"Dirty bulking" is the process of eating at a caloric surplus, without finding the exact number of macronutrients (carbs, fats, and proteins).