Sam Sulek Diet: Full Meal Plan [2024]

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Sam Sulek is a young bodybuilding phenom who has gained an immense online following for his impressive physique and unique muscle-building diet.

At only 21 years old, Sulek has already packed on serious size using an unconventional high-calorie bulking diet plan filled with foods most bodybuilders avoid.

In this post, we’ll break down Sam’s full day of eating, the rationale behind his food choices, and how you can start implementing elements of the “Sam Sulek diet” into your own bulking plan.

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Who is Sam Sulek?

Sam Sulek diet, physique

Sam Sulek is a 21-year-old bodybuilder and social media personality known for his impressive muscular physique and unconventional approach to bulking.

He has gained a large following on platforms like YouTube and Instagram, where he shares insights into his training and nutrition strategies.

At 6’1″ and 240 lbs, Sam maintains a remarkably lean and muscular build year-round, which he credits to his high-calorie diet and intense training regimen.

His content often features full day of eating videos, grocery hauls, and informative videos on topics like optimal meal timing and food choices for muscle gain.

What sets Sam apart from many other fitness influencers is his unorthodox approach to bulking, which includes consuming large quantities of calorie-dense, processed foods like cereal, fast food, and sweets on a daily basis.

Despite this, he maintains exceptional body composition and continues to make impressive strength and muscle gains.

Sam’s candid, laid-back demeanor and practical advice have resonated with many followers who appreciate his relatable content and impressive results.

Sam Sulek Diet Meal Plan

Before we dive in, here’s a quick rundown of what Sam might eay in a typical day.

Meal 11/2 gallon whole chocolate milk1,840128g256g80g
Meal 2169g honey nut cheerios cereal, 3 cups whole milk1,24035g209g38g
Intra-Workout50-100g carbs from supplements (e.g., Gatorade powder)200-40050-100g
Post-Workout100g carbs from supplements, 2 scoops whey protein isolate56050g100g
Meal 3Five Guys cheeseburger, medium fries1,68051g190g85g
Meal 44 Krispy Kreme glazed donuts, 4 cups whole milk1,48040g208g60g
Daily Totals7,000+304g+1,013g+263g+

What Sam Sulek Eats in a Day

According to videos documenting his full day of eating, Sam Sulek consumes upwards of 7,000 calories per day on his muscle gain diet.

A typical day looks like:

Meal 1:

  • 1/2 gallon (2 liters) of whole chocolate milk Total: 1,840 calories, 128g protein, 256g carbs, 80g fat

Meal 2:

  • 169g honey nut cheerios cereal
  • 3 cups whole milk
  • Total: 1,240 calories, 35g protein, 209g carbs, 38g fat


  • 50-100g carbs from supplements like dextrose
  • Total: 200-400 calories, 50-100g carbs
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  • 100g carbs from supplements like dextrose or cluster dextrin
  • 2 scoops whey protein isolate
  • Total: 560 calories, 50g protein, 100g carbs
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Meal 3:

  • Five Guys cheeseburger (with bun, cheese, mustard, ketchup, lettuce)
  • Medium fries
  • Total: 1,680 calories, 51g protein, 190g carbs, 85g fat

Meal 4:

  • 4 Krispy Kreme glazed donuts
  • 4 cups whole milk
  • Total: 1,480 calories, 40g protein, 208g carbs, 60g fat

Daily Totals:

  • 7,000+ calories
  • 304g+ protein
  • 1,013g+ carbs
  • 263g+ fat

As you can see, the Sam Sulek diet while bulking is extremely high in calories, carbs, and fats.

He does not focus on “clean eating” with typical bodybuilding staples like rice, oatmeal, and chicken breast.

Instead, he relies heavily on calorie-dense foods like whole milk, cereal, fast food, and donuts to hit his sky-high calorie targets.

Sam aims to eat at least 400g of carbs before his workouts to fuel performance.

He uses sugary beverages and supplements, such as Gatorade powder, dextrose, and cluster dextrin, to quickly boost his carb intake pre- and post-training.

Why Sam Eats This Way

The goal of Sam’s bulking diet is to maximize muscle growth by supplying his body with a large calorie surplus.

He finds that eating in the 7,000 calorie range consistently allows him to gain muscle mass effectively.

Sam aims for at least 1g of protein per pound of body weight daily to support muscle building, which he achieves through foods like whole milk, whey protein shakes, and some meat at most meals.

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However, he is not overly focused on protein and eats a carb-dominant diet.

According to Sam, he chooses foods like cereal, milk, donuts, and fast food burgers because they are calorically dense and easy to eat in large quantities.

Consuming 7,000 “clean” calories from rice, potatoes, and chicken would be difficult and require constant eating all day.

With sugary, fatty, processed foods, Sam can more easily hit his extreme bulking calorie and carb targets.

Since he is young, highly active, and has a fast metabolism, the additional sugars and fats do not cause excess fat gain for him.

Sam Sulek Diet Grocery List

Sam Sulek diet, grocery list

When it comes to grocery shopping for his bulking diet, Sam Sulek has a strategic approach that prioritizes calorie-dense foods to support his muscle-building goals.

Dairy Section

One of the first stops on Sam’s grocery store run is the dairy aisle, where he stocks up on whole milk.

“Personally, I kind of well, I’m not going to say I’m not lactose intolerant, but I can tolerate, you know, whatever gallons of milk does to me,” Sam explains.

He sees milk not only as a standalone drink but also as a versatile ingredient to be mixed with cereal or used in protein shakes for an easy calorie boost.

Bakery Section

Next, Sam heads to the bakery section to grab some bagels and cream cheese. While he admits that the combination might not taste incredible, he recognizes its value in terms of calorie content.

“I do kind of an absurd amount of cream cheese in the bagels, so, you know, one bagel with some cream cheese that can add up to like 600 calories. That is not nothing, for sure,” he notes.

Electrolyte Mix

As Sam makes his way through the store, he also picks up some electrolyte mix to support his hydration needs.

“Honestly, I’ve been slacking when it comes to my hydration. I need to get back on my routine of right in the morning having like, not a gallon, but like a half gallon worth of some kind of electrolyte mix plus some aminos,” he shares.

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Meat Section: Red Meats for Performance and Growth

In the meat section, Sam’s focus shifts to protein sources.

He prefers red meats, particularly ground beef and steaks, as he feels they positively impact his performance and growth.

“I’ve been doing primarily red meats for a while, and I really do feel like I can feel a difference. Be it the high amounts of iron or the animal fats and the cholesterol and whatever else, just something about it I really do like,” Sam explains.

When selecting his meats, Sam pays attention to factors like fat content and cut.

He aims for a balance between flavor and leanness, opting for 80/20 ground beef and a mix of rib eye and top sirloin steaks.

“When I’m bulking, I definitely tend to grab rib eyes more often, but they’ve been almost a little bit too fatty. It gets a little bit, it’s almost a little bit too much,” he remarks, showcasing his thoughtful approach to food selection.

Flexible Dieting Mindset

Throughout his grocery shopping, Sam maintains a flexible and inclusive mindset when it comes to food choices.

He emphasizes that all foods, whether they be chicken, rice, sweets, or treats, are essentially just combinations of carbs, fats, and proteins.

“There’s nothing inherently special about any of them,” Sam points out. “In a bulking context, if you want to gain weight, obviously it’s probably going to be in your best interest in a muscle-building context to get your gram per pound of protein in with high-quality sources.”

However, Sam also acknowledges the importance of enjoyment and adherence when it comes to diet.

“If you want to get big on chicken and rice and broccoli and that’s your deal, then do it, badass. But really, any way that you can change the scale, be it ice cream and sweets or candies, or a protein shake with eight Reese’s Cups blended in with three cups of whole milk, if you can get enough calories in to gain weight, then I think you just got to do what you got to do,” he advises.

By the end of his shopping trip, Sam’s cart is filled with an array of calorie-dense foods, including milk, bagels, cream cheese, electrolyte mix, red meats, and even some ice cream as a treat.

Should You Follow the Sam Sulek Diet?

Sam’s muscle building diet is clearly working well for him, but that doesn’t necessarily mean it’s optimal for everyone.

Here are some things to consider before attempting to copy his approach.

Calories and Macros Should Be Individualized

Sam maintains a very slim waistline eating 7,000 calories at 240 lbs because he is highly active and has a fast metabolism.

But for many, this amount of food would lead to rapid fat gain.

Body Weight (lbs)Equivalent Calorie Intake
240 (Sam Sulek)7,000

Calculate your own bulking calorie and macro needs based on your body size, activity, and goals.

Processed Foods Are Not Required for Gains

While large quantities of sugary cereals and fast food may be allowing Sam to reach his extreme calorie targets, it’s very possible to bulk successfully with mostly whole food sources like potatoes, oats, rice, and fruit if you prefer.

Don’t force yourself to eat junk food just because Sam does.

Digestive Issues and Energy Crashes Are Risks

Consuming huge quantities of sugar and fat from processed foods at each meal can cause gastric distress, bloating, and energy swings for some people.

Sam seems to tolerate it well, but if you notice digestive issues or energy crashes, consider splitting calories up into more balanced meals.

Health Should Still Be a Consideration

Bulking diets higher in saturated fats, trans fats, and sugars can potentially impact health markers like blood lipids and inflammation over time if implemented long-term.

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An occasional bulk phase with some treats is unlikely to be harmful, but a diet heavy in processed foods is not advisable to follow year-round.

How to Get Started

To start implementing elements of the Sam Sulek diet into your own bulking plan.

Calculate Your Bulking Calories and Macros

For most, a calorie surplus of 300-500 above maintenance supports lean bulking. Aim for 1g protein per pound of body weight and fill in the rest with carbs and fats.

Slowly Increase Calories Each Week

Rather than jumping straight to 7,000 calories, start by adding 300-500 to your baseline and assess weight gain and body composition biweekly. Increase further as needed to keep gaining.

Include Some Calorie-Dense Foods You Enjoy

Incorporate foods like cereal, granola, trail mix, milk, rice, potatoes, bagels, muffins, and bananas strategically to boost your calories in an enjoyable way. Have some fast food favorites like pizza or burgers in moderation if you tolerate them well.

Fuel Your Workouts With Carbs

Experiment with having most of your carbs pre- and post-workout to support training energy and recovery.

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Aim for at least 50-100g around your sessions from foods like fruit, honey, gummy bears, or supplements like dextrose or Gatorade.

Prioritize Protein and Whole Foods at Most Meals

While Sam eats a lot of processed foods, he still hits his protein target daily. Follow his lead by including a quality protein source at each sitting. Round out your diet with plenty of nutrient-dense whole foods as well.

Final Thoughts

The Sam Sulek diet takes bulking to the extreme with a very high-calorie, high-carb, junk food-heavy approach.

While this exact plan is not necessary or advisable for everyone to copy, incorporating some of Sam’s strategies like fueling workouts with easily-digested carbs and including calorie-dense foods you enjoy can be helpful for muscle gain.

If you do decide to follow a “Sam Sulek style” bulk, be sure to tailor calories and macros to your individual needs, include a balanced mix of whole foods for health, and keep tabs on biofeedback like digestion, energy, and body composition along the way.

With some strategic tweaks, you can adopt some of Sam’s most effective bulking tactics while still supporting long-term wellness.


What foods does Sam Sulek eat?

Sam Sulek’s bulking diet includes a lot of calorie-dense foods like whole milk, cereal, donuts, fast food (burgers and fries), whey protein powder, and carb supplements (Gatorade powder, dextrose, cluster dextrin). He also eats some meat like ground beef, chicken, and steak.

How many calories does Sam Sulek eat daily?

According to his full day of eating videos, Sam Sulek consumes upwards of 7,000 calories per day while bulking.

How many hours a day does Sam Sulek workout?

Sam Sulek’s exact workout duration is not specified in the source material, but based on his videos, he appears to train intensely for approximately 1-2 hours per day.

What protein does Sam Sulek take?

Sam Sulek uses whey protein isolate as part of his post-workout shake, which he combines with a fast-digesting carb source like dextrose or cluster dextrin.

How many grams of protein does Sam Sulek take?

Sam aims for at least 1g of protein per pound of body weight daily, which for him at 240 lbs would equate to a minimum of 240g of protein per day.

Is Sam Sulek diet healthy?

While Sam’s diet allows him to achieve his bulking goals effectively, it may not be optimal for long-term health due to the high intake of processed, sugary, and high-fat foods.

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Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

About the Author

Drew Wilkins is a fitness and nutrition expert with a Master's in Biokinesiology (emphasis in Sports Science) from the University of Southern California and over a decade of experience as a personal trainer, nutrition consultant, and wellness coach. An avid surfer and soccer player, he brings a unique perspective to his research, advocating for a balanced approach to health that includes physical fitness, nutrition, and mental well-being.

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