Fitness influencer Sam Sulek is currently in the cutting phase. He recently shared his full day of eating for cutting and a back and rear delt workout on his YouTube channel.
Sam Sulek is a social media influencer and a young bodybuilder with aspirations. He shot to fame as a TikTok content creator but slowly increased his footprint to other social media platforms like YouTube and Instagram. He is best known for being a massive 240 lbs muscular individual at a mere 21 years of age and commands a huge follower base among the younger populace.
Becoming a professional diver was Sam Sulek’s childhood dream and he represented Miami University in the first year. However, he gradually developed interest in bodybuilding which eventually became his passion. Sulek spent a few years packing some serious muscle mass and became a huge social media sensation in the process.
However, many experts in the fitness industry speculate that Sulek’s growth might be assisted by PED abuse. For the uninitiated, Sam Sulek’s training and dietary practices are not necessarily the best. There is no evidence that conclusively proves steroid use. But the rapid growth and an absolutely massive physique has prompted many experts to question his natty status.
Sam Sulek’s full day of eating
Sam Sulek is currently in the cutting phase and he is following a modest 2700-calorie per day meal plan to achieve the fitness goal. The 21-year-old’s dietary practices are interesting. His diet includes a lot of foods that are considered unhealthy and sub-optimal for bodybuilding or healthy living in general.
Sulek’s carbohydrate intake is also on the higher side and most experts do not recommend following his dietary practices if performance longevity and long-term health is the goal. However, it has worked for him so far and Sulek continues to follow his own path. While speaking about his cutting diet, Sulek said:
“Especially when I’m dieting down, I’m not really eating dedicated meals. It’s more so I’m kind of just eating throughout the day, you know. So if I’m going to prepare something, I’m going to prepare it in a large batch which is equivalent to a couple of meals.”
His current diet includes four meals per day. Turkey, chicken, beef and low-fat milk are the primary sources of protein in Sam Sulek’s diet. He does not refrain from eating store-bought items like burgers and Subway sandwiches to meet the daily nutritional requirements.
This is how a typical day of eating in Sam Sulek’s current diet looks like:
Meal 1 – Post cardio Workout
Sam Sulek starts his day early. He does fasted cardio in the morning and mostly takes caffeine tablets before the session. After burning the calories in a cardio workout, it’s time to have the first meal of the day. This meal helps him sustain throughout the morning.
It consists of:
- 4 Burgers made of Burger Buns, Processed Turkey Meat, Mustard Sauce, Low Fat Mayonnaise
- Multivitamin Drink
Meal 2 – Pre Workout Meal
Sulek’s pre-workout meal isn’t a single portion of meal that he consumes in single seating. Instead, he prepares a big batch of ground beef and cheddar broccoli rice and eats it in two to three batches. He has to attend college and this method of eating adds flexibility and convenience to his diet.
The meal includes:
- Ground Beef
- Cheddar Broccoli Rice
- Hot Sauce
Meal 3 – Post-Workout Meal
Sulek consumes the next meal after a hard day of work at the gym. He is more than happy to consume most of his calories towards the end of the day and explained:
“I want to go to bed full. I’d rather have more of my food closer to the end of the day than in the beginning. Because you’re just asking for trouble if you get to like six O’clock and you only have 500 calories left for the night. I guarantee that an uninitiated lifter is just going to be like, ‘screw it’ and start munching on some kind of treat.”
However, eating consistently without tracking calories is not ideal either. As Sulek further explained:
“If you consistently eat above your maintenance calories, then there’s no chance that the scale is going to move or your body fat percentage is going to go down.”
Upon reaching home, Sam Sulek refuels his body with a hefty meal.
The high-calorie post-workout meal includes following foods:
- 2 Cups of Nonfat Chocolate Milk
- Foot long Italian Sandwich from Subway
The full day of eating concludes with a steak and accompanying drink. The low-carb, high protein food keeps the late night hunger pangs at bay and keeps Sulek satiated until the next morning.
The meal consists of:
- 8 Ounces Steak
- 0 Sugar Lemonade
Back and Rear Delt Workout
On this day, Sam Sulek trained his back and rear delts. Approximately two hours after the pre-workout meal, he headed straight to the gym and tackled the workout.
Medium Neutral Grip Lat Pulldown
Sulek started the workout with lat pulldowns to target the latissimus dorsi muscles. He started the exercise full stack and extra plates in the first set. He then reduced the weight as he went along. The 21-year-old performed the sets to failure and performed a few partial reps to failure to close out.
“I don’t mind getting to a point where I’m doing partials or I’m barely even moving the handle. Because the only thing that’s powering that little bit of movement is some scapular retraction with my lats.”
Sulek’s focus lay on lifting the most amunt of weight on this exercise. Following this, he took to a rowing exercise and changed the approach a little bit.
Machine Chest Supported Seated Rows
The 21-year-old tackled the chest supported rows next and executed a few good sets to stimulate the upper and mid-back muscles. Sulek performed all the reps with slow and controlled motion. He tried to squeeze the muscles by holding the position. Speaking about the reasons for adopting this training method, the budding bodybuilder stated:
“These reps, I’m going to do a lot more slow, controlled… Really focused on hold and squeeze. Not only because I want to do different kinds of sets. I like the ‘throw the weight around’ style and I like doing some slow squeeze burning style too. But sometimes the machine just kind of feels better to do in a specific way.”
After getting a few good sets of the movement under his belt, Sulek advanced over to another variation of seated rows.
Seated Low-To-High Cable Rows
Sulek feels that his traps are well developed but the mid-back region needs a little more thickness. As a result, seated low-to-high rows are his preferred exercise over the regular dumbbell and barbell shrugs to stimulate this part of the back.
Sulek used an iso-lateral cable machine for doing this exercise. Since both handles of such machines are attached to independent weight stacks, it helps eliminate strength imbalances between the dominant and weaker side of the body.
“With this set-up, I’m pulling a bit more upwards. So this is a real upper back – traps, rhomboids, teres major, biceps, whatever you want to say – like the kind of stuff on the top.”
Some solid sets of the low-to-high rows followed as the 21-year-old went back to working with vertical pulling movement again.
Wide Grip Lat Pulldown
Sulek performed a couple of sets of wide grip lat pulldowns next. This variation is a great alternative to pull-up as it stimulates the same muscle group. However, it requires considerably less strength to execute. This makes it perfect for those who haven’t yet developed the strength to do pull-ups.
Cable Face Pulls
This exercise has been gaining traction among fitness enthusiasts in recent times. Face pull is the great way to train the upper back and posterior deltoid muscles without employing extremely heavy weights.
Sulek cranked out a few sets of the exercise in the standing position. This is the most widely used form of face pulls. However, he feels that keeping the back firmly pressed against a surface reduces the rocking motion of the upper body, putting more emphasis on the target muscle group. Therefore the 21-year-old performed the last couple of sets of this exercise while lying down on the bench.
Reverse Pec Deck Flyes
In the concluding portion of the intense workout, Sam Sulek prioritized the rear delts over the rest of his upper posterior chain muscles. He added the last bit of stimulus to rear delts with reverse pec deck flyes and packed up to go home.
Here is the full list of exercises that were included in the workout:
- Medium Neutral Grip Lat Pulldown
- Machine Chest Supported Seated Rows
- Seated Low-To-High Cable Rows
- Wide-Grip Lat Pulldown
- Cable Face Pulls
- Reverse Pec Deck Flyes
Sam Sulek’s food choices may not be ideal. However, he is a hardworking individual that works relentlessly to achieve his goals. Needless to say, there are a lot of things that he needs to improve in his lifestyle. But his work ethic is something everyone should appreciate.
Watch the full video below, courtesy of Sam Sulek’s personal YouTube channel: