Sulek revealed his current eating day during a vlog to his 4.35 million subscribers, explaining that even though he had eaten a surplus of calories during that bulking phase, he had never gotten to a place where he was “too soft.”
The bodybuilder said he weighed about 265 pounds at his heaviest when he weighed himself fasting in the morning. “And now, after a little over three months of dieting, I’ve come down a little bit, about 240,” he shared, noting that he considers this his baseline from now on. Sulek hopes he can lose another twelve pounds in the next twelve weeks. In order to do this, there must be an appropriate shortage, according to the young lion. “If you boil it down,” Sulek said, “I have to do one thing: that’s burn more energy than I eat every day.”
Sam Sulek’s Macronutrient Breakdown
He currently weighs less than 240 pounds, but Sulek says he will eat about one gram of protein for every pound he weighs. “I usually reduce the fat content,” the big man said, explaining that if the goal is to burn body fat, he doesn’t want to eat too much. Sulek also prefers to have carbohydrates in his system because it makes him feel better during training. As Sulek’s weight continues to drop, he explains that carbs will take the biggest hit in cutting calories without losing muscle mass.
Sam Sulek’s current daily meal plan
Meal one: Pre-workout meal (250 calories)
- Ground beef. 2.5 ounces / 70.9 grams
- Rice waffles x 2
(Both had sugar-free condiments/toppings)
Meal two: breakfast (475 calories)
- Ground beef. 8 ounces / 227 grams
- Instant peach oatmeal x 2 packets
Sulek points out that the added 8 grams of sugar in the peach oatmeal is not a problem. “I don’t understand the hatred for carbohydrates during a dieting phase,” he explained. “I think everyone has these misconceptions that are ingrained in us from the time we grew up loving watching TV.” This bodybuilder eschews the old-fashioned “chicken, broccoli, rice only” mantra, noting that sweeter flavors can be introduced if calculated correctly, and they will also make food more fun to eat.
Meal three: Lunch
- Ground beef. 10 ounces / 283 grams
- 4 plain salted rice cakes (ground and mixed)
Spices: Barbecue sauce, garlic powder
The bodybuilder said he eats eight to 10 grams of ground beef per meal (not counting his smaller pre-workout meal) to meet his 50-gram protein target. Adding rice cakes, rice or oatmeal is a hack he uses because “it’s just more food.” This makes perfect sense, because feeling full through high-calorie foods is the key to maintaining a calorie deficit.
Before meal four, Sulek does a cardio session and says he often has an energy drink at this time, noting that a caffeine hit in the morning and later in the day not only helps his energy levels, but also has a mild appetite suppressant effect. However, he is careful not to take the caffeine too late so that it does not disrupt sleep.
Meal four: Post Cardio
- Turkey fillet. 11 ounces / 312 grams
- Instant blueberry oatmeal x 2 packets
Spices: Barbecue sauce
There are a whopping 72 grams of protein in this meal, says Sulek, who finds his muscle-building momentum is still good despite eating less than he did a few weeks ago. “I’m going to eat the main course, the protein side first,” he shared, noting that the sweeter oatmeal can serve as a dessert.
The rising IFBB professional said he occasionally eats a snack between meals and can have extra rice cakes with sugar-free jam if desired. Sulek explained that he doesn’t eat many vegetables, but he does take a multivitamin pill. Thorough blood tests show that he is not deficient in nutrients.
Meal five: End of the day
Now that his protein macros have been replenished with that huge amount of turkey, Sulek weighs out the rest of his macros to round out the day and downs five more sweetened rice cakes. “All that gives me 2,541 calories per day,” says the dedicated bodybuilder. “As long as I’m on the right track and I see the scale creeping down a little bit, every now and then at the weight I want to see, that means I’m good.”
Here’s the final count:
- Calories: 2,541
- Egg white: 249 grams
- Carbohydrates: 303 grams.
Within a few weeks, as this IFBB Pro debut approached, Sulek told viewers he was going to drop even more fat by ditching the ground beef and switching to lean turkey, tuna and egg whites. Until then, you can watch the full video below.
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