Considering strategies for effectively increasing muscle mass while maintaining a strictly clean diet, what nutritional adjustments and meal planning methodologies are recommended? Specifically, how can individuals optimize macronutrient distribution and select nutrient-dense foods to support a caloric surplus, without resorting to processed or high-sugar alternatives typically categorized as junk food? Additionally, what role might supplementation and timing of meals play in maximizing anabolic responses during training cycles? Insights regarding both scientific literature and practical implementation in home gym settings would be appreciated.