No more donuts! Sam Sulek Reveals Strict Diet for Arnold Classic 2026

Sam Sulek is known for his unorthodox approach to eating (who doesn't know his bulkies full of chocolate milk and donuts). But now comes a change. In preparation for his pro debut at the 2026 Arnold Classic, Sam has significantly "cleaned up" his diet and has embarked on a strict rhyming regimen.

Here's a detailed breakdown of his current diet, which hovers around 2,500 calories per day.

From "Dirty Bulk" to professional training

Sam Sulek recently earned his IFBB Pro card, and his goal is to stand alongside stars like Urs Kalecinski on stage in Ohio. To achieve this, he had to abandon his famous "junk food" style and switch to a disciplined diet designed to maximize muscle preservation while burning fat.

Sam describes it simply:

"Instead of trying to trick the system and eating things low in carbs and a ton of fiber, I stick to the basics. So far, it's working great."

Total daily intake

Sam's current dietary setup looks like this:

• Calories: 2,541 kcal.
• Protein: 249 g
• Carbohydrates: 303 g
• Fat: 37 g

Interestingly, the very low fat intake and the dominance of carbohydrates is what Sam needs to maintain the intensity of his training.

Meal Schedule (Full Day of Eating)

Meal 1: Pre-workout snack

Sam starts the day with a lighter meal so as not to overload his stomach before training, but to give his body quick energy.

• 70 g (2.5 oz) of ground beef
• 2 rice sandwiches
• BBQ sauce without sugar
• Sugar-free jam

"It's not much food, only about 250 calories. It's just to give me something in my stomach before training," explains Sam.

Meal 2: Post-workout meal

Sam already considers this his first "real" meal of the day. The combination of meat and porridge may sound unusual, but it's effective in bodybuilding.

• 225 g (8 oz) of ground beef
• BBQ sauce without sugar
• 2 packets of instant porridge (peach flavour)

Sam emphasizes here that he prefers to overestimate the amount of food (especially fat) to make sure he stays in a caloric deficit.

Meal 3: "Porridge"

At this stage, Sam often mixes carbohydrate sources directly into the meat.

• 280 g (10 oz) of ground beef
• BBQ sauce (Zero Sugar)
• Dried garlic, salt
• 4 plain rice cakes (crumbled)

Instead of regular rice here, Sam has crumbled the rice cakes directly into the meat, creating a thick mixture that is easy to eat.

Meal 4: Change the protein source

Towards the end of the day, Sam swapped the beef for a lighter turkey, but still kept the carbs high.

• 2 packets of porridge (blueberry flavour)
• 310 g (11 oz) of turkey breast
• BBQ sauce without sugar
• 2 rice sandwiches with sugar-free jam

Meal 5: Evening "snack"

The last meal is purely carbohydrate, probably to replenish glycogen and fight off sweet cravings.

• 5 caramel rice sandwiches

Cardio and weight loss strategies

In addition to dieting, Sam incorporates cardio, but is careful not to overdo it and compromise recovery. So an hour a day in total. His philosophy is simple:

"If the scale isn't moving, I need to change the routine. I either add cardio or cut back on food."

Conclusion

Sam Sulek shows that preparing for a professional competition like the Arnold Classic doesn't require magic tricks, but rather consistency. His diet is simple, based on basic ingredients (meat, oats, rice sandwiches) and precise macros. Fans are already eagerly awaiting March 2026, when they will see the result of this rigorous preparation on stage