Again in Could, Sam Sulek went into a wise bulking plan to go into the summer time as robust as doable. Having won his IFBB Pro card in February, the social media star defined that eating more eggs, eating less fat, and ramping up the carbohydrates was his preferred plan. However together with his IFBB Professional debut developing on the Arnold Basic, and Arnold Basic UK, in March 2026, how is he prepping for the right peak?
Sulek revealed his present day of consuming throughout a vlog for his 4.35 million subscribers, explaining that whereas he’d been consuming a surplus of energy in that bulking stage, he had by no means discovered himself in a spot the place he was “too gentle.”
The bodybuilder stated that at his heaviest, he’d discovered himself at round 265 kilos when weighing himself in a fasted morning state. “And now, after slightly bit over three months of weight-reduction plan, I’ve form of labored my approach all the way down to now, like 240,” he shared, noting that he considers this to be his baseline from right here on out. Sulek hopes that within the subsequent twelve weeks or so, he can lose one other twelve kilos. To do that, the younger lion says must be in an appropriate deficit. “In the event you boil it down,” stated Sulek, “I’ve gotta do one factor: that’s burn extra power on daily basis than I eat.”
Sam Sulek’s Macro Nutrient Breakdown
At the moment all the way down to 240 kilos, Sulek says he’ll eat round one gram of protein for each pound that he weighs. “I often do decrease fats,” shared the massive man, explaining that if the purpose is to burn physique fats, he doesn’t wish to over-indulge. Sulek additionally prefers to have carbs in his system, as for him, it makes coaching really feel higher. As Sulek’s weight continues to go down, he explains that the carbs will take the largest hit in an effort to scale back energy with out dropping muscle good points.
Sam Sulek’s present day by day meal plan
Meal One: Pre-workout Meal (250 energy)
- Floor Beef. 2.5 ounces / 70.9 grams
- Rice Desserts x 2
(Each had sugar free seasoning / toppings)
Meal Two: Breakfast (475 energy)
- Floor Beef. 8 ounces / 227 grams
- On the spot Peach Oatmeal x 2 Packs
Sulek factors out that the added 8 grams of sugar that’s current within the peach oatmeal is not any huge deal. “I don’t perceive the hate for carbs in a weight-reduction plan part,” he defined. “I feel everybody has these misconceptions which might be hard-wired into us, from once we had been raised, and like watching TV.” This bodybuilder shuns the old-school ‘rooster, broccoli, rice solely,” mantra, noting that sweeter flavors might be launched if calculated accurately, and they’ll additionally make meals extra enjoyable to eat.
Meal Three: Lunch
- Floor Beef. 10 ounces / 283 grams
- 4 Plain salted rice desserts (crushed and combined in)
Seasoning: Barbeque sauce, garlic powder
The bodybuilder stated that he eats eight to 10 grams of floor beef per meal (except for his smaller pre-workout meal) to hit his 50-gram benchmark for protein. Including rice desserts, or plan rice, or oatmeal is a hack that he makes use of as a result of “it’s simply extra meals.” This makes excellent sense, as a result of feeling full through calorie dense meals is the important thing to sustaining a calorie deficit.
Earlier than meal 4, Sulek engages in a cardio session and shared that he typically takes an power drink at this level, noting {that a} caffeine hit within the morning after which once more later within the day not solely helps his power ranges but additionally has a slight urge for food supressing impact. He’s cautious to not take caffeine too late, nonetheless, in order that it doesn’t intrude with sleep.
Meal 4: Submit Cardio
- Turkey Breast. 11 ounces / 312 grams
- On the spot Blueberry Oatmeal x 2 Packs
Seasoning: Barbeque sauce
There’s a whopping 72 grams of protein on this meal stated Sulek, who feels that his momentum for constructing muscle continues to be good regardless of consuming lower than he did a number of weeks in the past. “I’m gonna eat the primary course, protein facet first,” he shared, noting that the sweeter oatmeal can function a dessert.
The rising IFBB professional stated he does snack between meals on occasion and will partake in further rice desserts with sugar free jam when desired. Sulek defined that he doesn’t eat many greens, however does take a multivitamin capsule, and says thorough blood testing exhibits he’s not poor in vitamins.
Meal 5: Finish of the Day
Together with his protein macros accomplished with that vast haul of Turkey, Sulek weighs up the remainder of his macros to spherical out the day, slamming down one other 5 sweetened rice desserts. “That every one provides me as much as 2,541 energy for the day,” detailed the devoted bodybuilder. “So long as I’m on monitor and I can see the size proceed to, kinda, simply creep down, each so steadily on the weight that I wish to see, effectively which means I’m good.”
Right here’s the ultimate tally:
- Energy: 2,541
- Protein: 249 grams
- Carbohydrates: 303 grams.
In a number of weeks, with this IFBB Professional debut drawing nearer, Sulek instructed viewers that he’ll drop much more fats by chopping out the bottom beef and switching to lean turkey, tuna, and egg whites. Till then, you possibly can watch the whole video under.
