What Sam Sulek Eats When Bulking: The Full 5,000-Calorie Day

Sam Sulek has been openly documenting his nutrition for years. His maintenance sits around 4,200 calories when training hard. To grow, he eats 5,000+. Here's exactly what that looks like on a typical training day, based on his documented approach.

The Numbers

Meal 1 — Pre-Training (7:00am)

• 4 whole eggs + 4 egg whites scrambled
• 200g oats with 1 tbsp honey and banana
• 250ml whole milk
• Coffee — black

~850 calories | 55g protein | 95g carbs

Meal 2 — Post-Training Shake (10:30am)

• Whey protein (2 scoops)
• 250ml whole milk
• 1 banana + 50g oats blended in
• 5g creatine monohydrate

~700 calories | 55g protein | 80g carbs

Meal 3 — Lunch (1:00pm)

• 250g chicken breast
• 300g white rice (cooked weight)
• 1 tbsp olive oil on the rice
• Mixed veg (frozen is fine)

~950 calories | 65g protein | 110g carbs

Meal 4 — Afternoon (4:00pm)

• 250g Greek yogurt
• 100g granola
• Mixed berries
• 30g peanut butter

~750 calories | 40g protein | 85g carbs

Meal 5 — Dinner (7:00pm)

• 300g lean beef mince (90/10)
• 250g pasta cooked
• Tomato sauce, garlic, parmesan

~950 calories | 70g protein | 110g carbs

Meal 6 — Before Bed (9:30pm)

• 200g cottage cheese (slow protein overnight)
• 50g almonds
• 250ml whole milk

~550 calories | 40g protein | 20g carbs

The Mindset Around Food

Sulek has spoken extensively about treating eating as a job during a bulk. Some days the appetite isn't there. You eat anyway. Some days the food is boring. You eat anyway. Growth doesn't care about mood. It cares about the fuel going in.