Bodybuilder Sam Sulek Breaks Down His 2,477-Calorie Full Day of Eating for Weight Loss

Bodybuilding influencer Sam Sulek has dropped the donuts and chocolate milk for a cleaner diet. In a recent YouTube video shared on November 19, 2024, Sulek invited fans into his kitchen for a 2,477-calorie full day of eating for weight loss. 

Although he’s yet to test himself at a bodybuilding contest, Sam Sulek boasts an impressive physique at 22 years old. He’s stacked on pounds of muscle in a short time, which turned him into one of the most popular fitness influencers across social media. 

While he’s been criticized for his questionable dieting choices in the past, some bodybuilders, like Lee Priest, support his decisions. From bulking to shredding body fat, Sulek is steadily progressing toward a potential bodybuilding career, hinting that he might pursue a move into Classic Physique within the next year. 

“Still 241.5 [pounds] but that is pretty much matching the trajectory for the rate of weight loss that I’m kind of aiming for.” 

Sam Sulek’s 2,477-Calorie Full Day of Eating 

Meal 1 

• 2 liters of diet soda 
• Tuna 
• Rice 
• Mayonnaise

He kicked off the day with a two-liter of diet soda, then followed it up with tuna and rice for a low-calorie breakfast of 550 calories. 

“Meal number one, not exactly a meal at all… just a fucking two liter of flat diet soda, which frankly, I think it gets way too much fucking hate. I think it would be way crazier for someone to drink even two cans of a regular full-sugar soda.” 

That fat-free mayonnaise really did come in clutch because the tuna is not, it doesn’t get treated so nicely. The canned chicken, depending on the brand, you’d have no idea it wasn’t just cooked before,” said Sulek. “Not the most appealing looking bowl of course, but for 550 calories, very filling.” 

Meal 2 

• Steak (Chipotle Bowl)
• Tomatoes 
• Lettuce 
• Sugar-Free Barbecue sauce 
• Strawberry Fruit bar 

He doubled up on steak at Chipotle and enjoyed a bowl amounting to 45 grams of protein. 

“Quick pit-stop to Chipotle, a lot of its already gone, I’ve already eaten basically a good chunk of it. But I kind of finessed my way to getting double double steak, so just by eye, I don’t know exactly, I didn’t weigh it but I would guestimate it to be around 40ish, 45 grams of protein.” 

Meal 3 

• 1 pound of ground beef 
• 40 grams of rice 
• Couple slices of American cheese 
• Sugar-Free Barbecue sauce 

In his most hearty meal of the day, Sulek consumed a pound of ground beef, complemented by American cheese and 40 grams of rice. 

“A pound of ground beef mixed with 40 grams of rice mixed with a touch of sugar-free barbecue sauce as well as oh yeah, a couple slices of American cheese,” said Sulek. “That full day ended up at 2,477 calories.” 

Meal 4

• Fruit Stick 
• Peanut butter 

He finished his full day of eating with a snack consisting of a ‘fruit stick’ and peanut butter. 

“Not every meal got included, obviously that last one, I accidentally just deleted it. There was also a couple grams of carbs and fats from when I went to the cupboard and took out a little fruit stick, 15 grams of carbs from like dehydrated strawberry apple mush little things like that or when I opened up the fridge and I pulled out not even a full spoon full not even close, I’m talking like a tip of the spoon full of peanut butter.” 

Macro Breakdown 

Find his total daily macros below: 

• Calories: 2,477 
• Protein: 258 grams 
• Carbs: 179 grams 
• Fats: 81 grams 

As an aspiring bodybuilding talent, Sulek has rubbed elbows alongside expert IFBB Pros, taking lessons from their training sessions. He’s collaborated with third-place Classic Physique Olympia finisher Urs Kalecinski, as well as the newly minted 2024 Mr. Olympia champion Samson Dauda. 

With weight loss as his primary objective, Sulek has cleaned up his diet, which is starting to look more like a typical nutrition plan of a bodybuilder. Fans look forward to seeing him make a splash on a bodybuilding stage in the future. 

RELATED: Samson Dauda on Sam Sulek’s Fast Rise to Fame: “He Keeps His Head On Straight”

Watch the full video from the Sam Sulek YouTube channel below: 

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