Again in Could, Sam Sulek went into a sensible bulking plan to move into the summer season as robust as potential. Having received his IFBB Professional card in February, the social media star defined that consuming extra eggs, consuming much less fats, and ramping up the carbohydrates was his most popular plan. However together with his IFBB Professional debut developing on the Arnold Traditional, and Arnold Traditional UK, in March 2026, how is he prepping for the proper 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 delicate.”
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 method 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 acceptable deficit. “In the event you boil it down,” stated Sulek, “I’ve gotta do one factor: that’s burn extra vitality day by day than I eat.”
Sam Sulek’s Macro Nutrient Breakdown
At present all the way down to 240 kilos, Sulek says he’ll eat round one gram of protein for each pound that he weighs. “I normally do decrease fats,” shared the large man, explaining that if the aim 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 most important hit with the intention to cut back energy with out shedding muscle good points.
Sam Sulek’s present each day meal plan
Meal One: Pre-workout Meal (250 energy)
- Floor Beef. 2.5 ounces / 70.9 grams
- Rice Muffins x 2
(Each had sugar free seasoning / toppings)
Meal Two: Breakfast (475 energy)
- Floor Beef. 8 ounces / 227 grams
- Instantaneous Peach Oatmeal x 2 Packs
Sulek factors out that the added 8 grams of sugar that’s current within the peach oatmeal isn’t any huge deal. “I don’t perceive the hate for carbs in a weight-reduction plan section,” he defined. “I feel everybody has these misconceptions which are hard-wired into us, from after we had been raised, and like watching TV.” This bodybuilder shuns the old-school ‘rooster, broccoli, rice solely,” mantra, noting that sweeter flavors may be launched if calculated appropriately, and they’ll additionally make meals extra enjoyable to eat.
Meal Three: Lunch
- Floor Beef. 10 ounces / 283 grams
- 4 Plain salted rice truffles (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 truffles, or plan rice, or oatmeal is a hack that he makes use of as a result of “it’s simply extra meals.” This makes good sense, as a result of feeling full by way of 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 usually takes an vitality drink at this level, noting {that a} caffeine hit within the morning after which once more later within the day not solely helps his vitality ranges but additionally has a slight urge for food supressing impact. He’s cautious to not take caffeine too late, nevertheless, in order that it doesn’t intervene with sleep.
Meal 4: Submit Cardio
- Turkey Breast. 11 ounces / 312 grams
- Instantaneous 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 principle 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 infrequently and will partake in further rice truffles 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
Along 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 truffles. “That every one provides me as much as 2,541 energy for the day,” detailed the devoted bodybuilder. “So long as I’m on observe and I can see the dimensions proceed to, kinda, simply creep down, each so steadily on the weight that I wish to see, nicely meaning I’m good.”
Right here’s the ultimate tally:
- Energy: 2,541
- Protein: 249 grams
- Carbohydrates: 303 grams.
In just a few weeks, with this IFBB Professional debut drawing nearer, Sulek instructed viewers that he’ll drop much more fats by slicing out the bottom beef and switching to lean turkey, tuna, and egg whites. Till then, you may watch the whole video under.
