Sam Sulek Unveils His Ultimate Eating Routine Before the IFBB Pro Showdown

In May, Sam Sulek embarked on a smart bulking strategy, determined to kick off the summer feeling as strong as possible. After earning his IFBB Pro card in February, this social media sensation detailed his approach: incorporating more eggs, minimizing fats, and increasing carbohydrates. With his debut at the Arnold Classic and Arnold Classic UK scheduled for March 2026, Sulek is focused on perfecting his peak condition.

During a recent vlog for his 4.35 million subscribers, he shared insights into his daily eating routine. Although he has been consuming a calorie surplus during this bulking phase, he stated he has never felt excessively soft.

At one point, Sulek reached a peak weight of approximately 265 pounds while measuring himself in a fasted state. “After a little over three months of dieting, I’ve managed to get to around 240,” he revealed, viewing this weight as his new baseline. His goal is to shed about twelve additional pounds in the next twelve weeks, which he emphasizes requires being in an effective caloric deficit. “To put it simply,” Sulek articulated, “I must expend more energy each day than I consume.”

Macro Nutrient Strategy of Sam Sulek

Having trimmed down to 240 pounds, Sulek’s nutrition plan includes about one gram of protein per pound of body weight. He typically leans toward lower fat options, stating that when the goal is fat loss, moderation is key. Carbohydrates play a crucial role in his diet as they enhance his training experience. As his weight decreases, he is aware that carbohydrates will take the biggest cut, allowing him to maintain muscle yet reduce overall calorie intake.

Daily Meal Outline

Meal One: Pre-workout (250 calories)

• Ground Beef: 2.5 ounces / 70.9 grams
• Rice Cakes: 2 pieces

(Both seasoned with sugar-free toppings)

Meal Two: Breakfast (475 calories)

• Ground Beef: 8 ounces / 227 grams
• Instant Peach Oatmeal: 2 packs

Sulek mentions that the 8 grams of sugar from the peach oatmeal is negligible. “I don’t see the negativity surrounding carbs during a diet,” he stated. He believes many misconceptions stem from cultural norms reinforced since childhood, like seeing dieting as merely chicken and broccoli. He advocates for incorporating sweeter flavors responsibly to make meals more enjoyable.

Meal Three: Lunch

• Ground Beef: 10 ounces / 283 grams
• Plain salted rice cakes: 4 (crushed and mixed in)

Seasoning: Barbeque sauce, garlic powder

In aiming for a 50-gram protein goal per meal, he incorporates about eight to ten grams of ground beef into each serving (excluding his smaller pre-workout meal). Adding rice cakes or oats maximizes food volume, supporting him in feeling satiated while maintaining a calorie deficit.

Prior to his fourth meal, Sulek performs a cardio session and often opts for an energy drink to boost energy levels. He notes that caffeine helps suppress appetite but is cautious to avoid consuming it too late in the day to ensure restful sleep.

Meal Four: Post-cardio

• Turkey Breast: 11 ounces / 312 grams
• Instant Blueberry Oatmeal: 2 packs

Seasoning: Barbeque sauce

This meal packs in an impressive 72 grams of protein. Sulek believes that despite eating less than prior weeks, he’s still effectively building muscle. “I prioritize protein and the main dish first,” he stated, while enjoying the oatmeal as a sweet treat afterward.

Although he occasionally snacks between meals, like having additional rice cakes with sugar-free jam, Sulek admits he doesn’t consume a lot of vegetables. However, he supplements with a multivitamin, asserting that blood tests confirm he’s not nutrient-deficient.

Meal Five: End of the Day

Once he hits his protein macros with that turkey portion, Sulek finalizes his macros for the day, indulging in five more sweetened rice cakes. “This totals around 2,541 calories daily,” he elaborated. “As long as I’m monitoring progress and the scale gradually decreases, I feel confident.”

Final Count:

• Calories: 2,541
• Protein: 249 grams
• Carbohydrates: 303 grams

With the IFBB Pro debut on the horizon, Sulek plans to trim fat further by switching from ground beef to leaner options like turkey, tuna, and egg whites. Until then, check out the complete video below for an in-depth view of his journey.