Wake Up

Wakes up bright and early to complete his morning pre-workout routine before school or classes.

Morning Caffeine

Kickstarts his metabolism with a caffeine capsule, igniting his energy levels for the intense physical activities scheduled.

Pure Calf Caffeine Hostile Capsule

Daily Vitamins

Takes men’s multivitamins

Sam Sulek takes men’s multivitamins first thing in the morning to ensure that none of the vitamins, such as vitamin B3, affect his sleep. He stresses the necessity of supplements to counteract dietary deficiencies, and highlights the role of vitamins in enhancing bodily functions and making all bodily processes more “efficient.” Sam recommends a straightforward selection of a men’s multivitamin and fish oil from any store to meet nutritional needs without over complication.

“Any lifter worth their salt has a dedicated cabinet in the kitchen full of all the pre-workout, vitamins, creatine, beta alanine, aminos and protein. Those things are not just like stereotypical for lifters they’re done for a reason. Why not try to maximize every vector of improved performance that you’re willing to do.”

Morning Cardio

Does 30 minutes of fasted cardio in the morning on a stationary bike

A dedicated half-hour on the seated bike warms up his muscles, boosts his heart rate, and leads to better workouts and recovery in general. According to Sam, morning cardio does wonders for your metabolism— It’s like giving your body’s engine a turbo boost, helping you burn calories more efficiently throughout the day.

Sam stresses that with a good cardio foundation, you won’t find yourself gasping for breath after every set. Cardio Improves cardiovascular endurance means you can go harder, push further, and take your workouts to the next level.

“Doing your cardio is f#cking good for you. You’re not just meant to sit down, get on Fortnite for 8 hours a day or do your office job for whatever. You’re not just meant to sit. You’re meant to move around.”

“Let’s break down the pros. Better metabolism. You’re going to be able to go harder in the gym. You’ll be able to take a set further because you’re going to be able to re-oxygenate your blood more efficiently,” says Sulek.

For those aiming to bulk up, cardio allows you to consume more “food without putting on so much body fat.” On the flip side, if you’re in a cutting phase, cardio helps you shed body fat while still enjoying a reasonable amount of food. It’s like a flexible dieting ally, making your fitness journey more sustainable and enjoyable, explains Sulek.

Sam Sulek’s Diet

Whether cutting or bulking, Sam isn’t concerned with the calorie source. Instead, he’s all about the macros he hits, aka if it fits your macros (IIFYM).

Cutting

Calories — 2,500

Protein — 249g

Carbs — 254g

Fat — 62g

Bulking

Calories — 5,200

Protein —200g

Carbs — 665g

Fat —159g

“I’ve never really been a huge proponent of really hitting meals per say. That’s one factor I kind of differentiate in terms of my let’s just call it Rich Piana similarities. Calories are calories dude. You can’t eat something and have it not count. That’s one thing I think people really kind of have to understand.”

First Meal

Indulges in a high-carb, high-fat breakfast.

This may typically include a quart of whole fat chocolate milk, four servings of cinnamon toast crunch or Krispy Kream donuts. He aims for 300-400 carbs.

‍

Second Meal: Pre-Workout

Consumes pre-workout roughly 30 minutes before he goes to the gym.

He endorses using a stimulant-based pre-workout for increased endurance and intensity, alongside a non-stimulant product for optimal pump. Sam uses Hosstile Hosstility Pre-Workout and Hosstile Bloodshot Pump Endurance Matrix.

”Nowadays I am 100% a pre-workout advocate. You’re just going to have better lifts.”

He emphasizes the importance of pre-workout supplements for enhancing gym performance and muscle pump.  Sulek is an advocate for caffeine’s role in raising pain tolerance, allowing for more reps, and suggests a stimulant-free option for those sensitive to caffeine to avoid sleep disruption and ensure muscle recovery.

“Caffeine will increase your pain tolerance. So, you’re going to be able to force out a couple more reps which otherwise you would maybe call it quits on.”

Third Meal: Pre-Workout Carbs

Right before woking out, Sam consumes around 50 grams of carbs via CDX Cluster Dextrin powder.

“Especially when I’m trying to gain weight, I like to get in at least 300-400 carbs before I lift.”

Sam Sulek’s Workout Routine

Sam follows a four-day split routine, focusing on Chest (with shoulders), Back, Legs, and Arms, with calves every other day, rotating regularly without rest days.

Why no rest days? He believes that by the time he’s ready to work the same muscle group again, they are fully recovered and re-energized, making it ready for the next workout session.

Sam Sulek’s workout focuses on doing every set until almost failing or completely failing, adding extra partial moves to make the set longer.

It’s about working out each body part once a week, pushing it so hard that you almost can’t move it after.

Sam-Sulek-Workout-Spreadsheet

Leg Day

Back Day

Arm Day

Chest Day

Sam Sulek’s Intra Workout Drink

Drinks two scoops of unflavored Hosstile Cluster Dextrin and one scoop of  Hosstile Silo[9] Electrolytes

“In a bulking context, I like drinking carbs mid-workout. And, in a hydration context, I want some f#cking electrolytes in my intra workout drinks too. So this fits that criteria perfectly”

Meal 4: Post-Workout Meal

Sam’s immediate post-workout bulking meal consists of roughly four scoops of Hostile CDX Powder and two scoops of Hostile Iso[H1] Protein Powder.

Meal 5: Five Guys

Sam’s fifth meal of the day while bulking often consists of a Five Guys hamburger and medium-sized fries.

Meal 6: Krispy Kream

Sam’s last meal of the day may consist of four Krispy Kream Donuts and around 960 ml of whole fat milk.

Fish Oil

Prior to bed, Sam consumes fish oil capsules for joint health.

Goes to Sleep

Sam prioritizes rest and sleep, and stresses its important for muscle recovery and formation.