Sam Sulek is a social media influencer and a budding bodybuilder. He is best known for being a hulking 240 lbs individual at a young age of 21 years. He became famous with fitness oriented social media content and has a huge follower base on various social media platforms. In this article, we’ll take a look at his biography, training routine, diet as well as statistics.
Sam Sulek Statistics
| Full Name: Sam Sulek (Fitness Influencer) | ||
| Weight | Height | Age |
| 240 lbs (109 kg) | 5’11” (180 cm) | 22 years |
| Date of Birth | Era | Nationality |
| July 2, 2002 | 2020s | American |
Sam Sulek Biography
Born in 2002, Sam Sulek is an American social media star and budding bodybuilder. Sulek graduated from the Delaware Haye High School and attended Miami University in Oxford, Ohio. But he was always destined to turn towards athletics and took initial steps into athletics by taking up diving when he was a mere eight years old. By age 18, Sulek had decided to pursue diving with full focus.
He represented Miami University in diving in the first year but his interest was shifting. Sam Sulek was three years into weight training by this time and started working towards building muscle and getting huge. At 21 years of age, Sam Sulek weighs around 240 lbs. His transformation has generated a lot of discussion online about his methods.
Sam Sulek PED allegations
Sam Sulek has neither denied nor admitted to using steroids so far. However, he is a lean and muscular 21-year-old that weighs in the 240 lbs range. Additionally, his dietary habits are not necessarily the best and he can work a lot on improving his training methods as well. While we cannot say for certain, it’s safe to assume that excellent genetics can’t be the only reason why Sam Sulek has an impeccable physique. A lot of experts have pointed out the visible signs of Sam Sulek’s potential PED use like acne, shortness of breath among others.
Sam Sulek Workout
Sam Sulek has quite a good understanding of resistance training and bodybuilding methods in spite of being relatively young. His training routine varies greatly from time to time depending upon the goals and personal preferences. His splits can vary from bro splits (back, chest, arms, shoulders, legs and abs) to more functional training splits like push, pull and leg training.
Sulek believes in consistency and does not like taking too many days off from training. He also thinks that formulating a training plan that best suits one’s preferences is the best way to maintain consistency in training. While explaining his process to formulate training plan, Sulek once said:
“A lot of the time I think that the reason that you may get tired of training is just because of your split or workouts or whatever… They’re not really tailored to your own personal needs.”
He added:
“I always like the fact that I am coming up with my stuff because then it just lets me sort of adjust my workouts and my rep schemes and my styles and whatever to what I know is going to feel good and give me results.”
Sulek’s approach to progress is more instinctive than calculated. He does not seem to track the progress by keeping a log of his exercises. He primarily resorts to low volume high intensity training aimed at gaining strength and muscle mass.
Sam Sulek’s training routine for cutting and bulking looks like this:
Training Routine for Bulk
Push Day Workout
Sam Sulek’s push workout for bulking is a mix of presses, flyes, pulls and lateral raise movements. He does not have a dedicated exercise for anterior delts as the muscle gets activated through most incline pressing movements. Sulek gives a lot of importance to warming up the rotator cuffs and elbow joints to get the most out of his compound pressing exercises.
Therefore he starts the push day session with unilateral variation of triceps pushdowns and cable face pulls. He then follows it up with compound pressing exercises and delt-specific movements to work the chest and shoulder muscles.
He innovates and adapts the exercises to benefit from them in the most effective way possible. One example is the lying face pull where Sulek uses the bench and does the exercise from a lying position. This helps him focus on posterior deltoid muscles without having to worry about the angle, standing posture etc.
Sam Sulek’s push day for bulking is composed of:
- Single Arm Triceps Pushdown
- Single Arm Cable Face Pulls
- Incline Barbell Press
- Bent Over Cable Chest Flyes
- Pec Deck Flyes
- Lying Face Pulls
- Machine Lateral Raises
Pull Day Workout
Sam Sulek keeps things ridiculously simple when it comes to the pull day. He warms up with one arm pullovers and low rows to get a good warm-up to the forearms, biceps, shoulders and back. He does not count this as a part of the main workout which consists of a handful of vertical and horizontal pulling movements. This highly effective combination helps him build a wide and thick back.
The pull day typically consists of:
- One Arm Chest Supported Rows
- Iso-Lateral Lat Pulldowns
- Machine Seated Rows
- Reverse Grip Lat Pulldown
Leg Day – Quads, Hamstrings and Triceps
Sulek’s leg day in the bulking season is quite unusual. While most experts would recommend incorporating a variety of compound isolation exercises in the training routine to build muscle, functional strength and also strengthen the supporting muscles, what Sulek does is entirely opposite.
He splits the leg day in two separate training sessions. The quad day includes one exercise – leg extensions – performed until failure for over ten total sets. Sulek follows a similar pattern for hamstrings as well and executes quite a few sets of lying leg curls to fire up the hamstrings.
The 21-year-old clubs the hamstrings day with triceps training, performing three different exercises to work the muscles from different angles and positions.
The training routine for these muscle groups looks like this:
Triceps
- Cable Triceps Pushdowns
- Machine Dip Press
- Crossbody Cable Triceps Extensions
Quads
Hamstrings
Training Routine for Cutting
Push Workout
Sam Sulek’s training routine for cutting is fsr more intricate than the one he follows during the bulking phase. His push day includes six different exercises for chest and shoulders. Compound pressing exercises build the pushing strength of the upper body while flyes build the adduction strength. Sulek keeps chest training fairly simple with two pressing and one flye movement which helps with complete development of the upper body.
For shoulders, Sam Sulek starts with a few sets of one arm cable face pulls to activate the posterior deltoid muscles and get a good pump. But he suggests staying away from this movement unless you have an excellent mind-muscle connection.
Sulek typically warms up with crossbody cable presses and triceps pushdowns to warm up the elbow joints and pectoral muscles. Following this, he jumps right into the workout that consists of:
- Incline Smith Machine Bench Press
- Machine Seated Chest Press (Incline)
- Pec Deck Flyes
- One Arm Cable Face Pulls
- Machine Seated Lateral Raises
- Standing Machine Lateral Raises
Pull Workout
The pull day in the cutting phase is fairly simple. It is a composition of two vertical and two horizontal compound pulling movements coupled with an isolation exercise.
It consists of:
- One Arm Seated Cable Rows
- Medium Grip Lat Pulldowns
- Seated Rows
- Pull-ups
- One Arm Pullovers
Leg Workout
Unlike the bulking phase, lower body workout in the cutting phase has a little bit of variety. However, the majority focus lies on quadriceps while Sulek trains hamstrings with a solitary isolation movement – lying leg curls.
The workout is composed of:
Arms Workout
Sam Sulek does not have a dedicated arm day in the bulking phase but cutting is a different story. He trains arms once every week and includes some basic but highly effective exercises for biceps and triceps.
Sam Sulek’s arms workout includes:
- Cable Triceps Pushdown
- Triceps Dip Press
- Crossover Cable Triceps Extensions
- Dumbbell Curls
- EZ Bar Preacher Curls
- Seated Machine Biceps Curls
- Crossbody Dumbbell Curls
Sam Sulek Diet
Getting a 240 lbs lean muscular physique requires a clean whole food diet that is dense in all the essential nutrients while being comparatively low in caloric value. One has to stay away from processed junk foods laden with sugars, salts and other ingredients that do little beyond satiating the taste buds. If you think Sam Sulek sacrificed these in favour of nutrition and dietary discipline, think again.
The 21-year-old’s diet is different from what you would imagine. He consumes anywhere between 2700 to 6800 calories per day depending upon the goals. However, it is not as clean as some may imagine. Sulek relies on a diet that is very high in junk ingredients, carbohydrates and fats. While he does consume more protein than an average individual, a lot of it does not come from whole foods and lean sources of protein.
Sam Sulek’s goal is to compete professionally in bodybuilding
It is safe to assume that Sulek’s body is able to withstand the stress put by this kind of diet at a young 21 years of age. The diet plan he follows is not recommended and in Sulek’s defence, he does not recommend it or claims to be an expert in the matter of nutrition.
While speaking about his dietary habits during his appearance on the Real Bodybuilding podcast, Sam Sulek stated:
“My main goal this whole time, even when I was 180, 190, was to eventually compete, to turn pro. But, that’s such an ambitious thing, that’s kind of far into the future. So I pretty much just narrowed down my focus to the training.”
Sulek’s approach to the proportion of macronutrients, macronutrients and other important criteria does not align with the best practices for the human body to enjoy health and longevity. However, it is an integral part of Sam Sulek’s life and here’s what his bulking and cutting diet looks like:
Sam Sulek’s Bulking Diet
Meal 1
- 1 Quart Chocolate Milk
(Protein – 70 grams; Fats – 64 grams; Carbohydrates – 240 grams; Energy – 1816 calories)
Meal 2 – Pre Workout Meal
- 4 Cups Cereal
- 4 Cups Whole Milk
(Protein – 39 grams; Fats – 48 grams; Carbohydrates – 179 grams; Energy – 1276 calories)
Intra-Workout Drink
- 50 grams Dextrose
(Protein – 0 grams; Fats – 0 grams; Carbohydrates – 50 grams; Energy – 200 calories)
Post Workout Shake
- 100 gram Dextrose
- 2 Scoops of Whey Protein
(Protein – 50 grams; Fats – 6 grams; Carbohydrates – 106 grams; Energy – 678 calories)
Meal 3 – Post Workout Meal
- 5 Guys Cheeseburger, medium fry
(Protein – 62 grams; Fats – 96 grams; Carbohydrates – 171 grams; Energy – 1793 calories)
Meal 4
- 4 Donuts
- 2 Cups Whole Milk
(Protein – 23 grams; Fats – 64 grams; Carbohydrates – 111 grams; Energy – 1098 calories)
Total Macronutrient and Caloric Intake
- Energy – 6861 Calories
- Protein – 244 grams
- Fats – 279 grams
- Carbohydrates – 857 grams
Sam Sulek Cutting Diet
Meal 1 – Before Morning Cardio Session
- 2 Whole Eggs
- Cheese
- Oil
- Low-Carbohydrate Sauce
- Milk
(Protein – 70 grams; Fats – 11 grams; Carbohydrates – 42 grams; Energy – 547 calories)
Meal 2 – Post Morning Cardio Session
- 2 Low-Carb Buns
- Salmon Sushi
(Protein – 18 grams; Fats – 7 grams; Carbohydrates – 56 grams; Energy – 359 calories)
Meal 3 – Pre Workout Meal
- 3 Low Carb Buns
- Peanut Butter Sandwiches
(Protein – 30 grams; Fats – 10 grams; Carbohydrates – 25 grams; Energy – 310 calories)
Meal 4 – Post Workout Meal
- 25 grams Dextrose
- 1 Scoop Whey Protein
- 3 PB Sammies
(Protein – 45 grams; Fats – 13 grams; Carbohydrates – 36 grams; Energy – 441 calories)
Meal 5
- 3 cups Carbmaster Milk
- Wendy’s Chicken
(Protein – 62 grams; Fats – 20 grams; Carbohydrates – 76 grams; Energy – 732 calories)
Snacks
- 1 pack of Fancy Ramen
(Protein – 8 grams; Fats – 7 grams; Carbohydrates – 66 grams; Energy – 547 calories)
Total Macronutrient and Caloric Intake
- Energy – 2748 Calories
- Protein – 233 grams
- Fats – 68 grams
- Carbohydrates – 301 grams
Personal Life
Sam Sulek has kept his personal life away from spot light and little is known about his relationships, friend circle and family.
To Conclude…
Sam Sulek is a genetically gifted individual that definitely has the drive to transform his physique and train hard. However, some aspects of his personality are best avoided. It will be in the best interest of him to clean up the diet and follow a truly healthy lifestyle to ensure performance longevity and a healthy life.
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