Categories: Fitness

Dirty Bulking? Sam Sulek’s Grocery List for Gaining Muscle

Sulek aims to hit 280 pounds on the scale during his upcoming bulking phase.

Last updated on June 24th, 2024

A successful bulking phase requires a clear objective, a strategic training routine, and the selection of the right foods to fuel the body while in a calorie surplus.

On June 19, 2024, fitness sensation Sam Sulek published a video on his YouTube channel sharing the first grocery haul of his 2024 bulking journey. His diet for this phase combines lean protein sources, complex carbohydrates, and strategic snacks.

This bulk is not a clean-cut chicken, rice, broccoli approach.

Here are the details of Sulek’s grocery haul:

Cinnamon Toast Crunch — One box
Special K — Two boxes
Quaker Oats — One box (blueberry flavor)
Milk — Two-percent reduced-fat milk (gallon)
Whole eggs — Two crates
Liquid egg whites — Two cartons
Krispy Kreme donuts — Six-pack
Jasmine instant white rice — One box
Mac and Cheese — One box
Ramen noodle packs — Three packs
Tilapia — Two servings
Ribeye steaks — Two servings
Ground beef — Two pounds
Sardines (King Oscar Mediterranean) — Three packets
Cream cheese and chives crackers
Pringles

Carbohydrates

Sulek’s grocery haul began in the cereal aisle, where he picked up two boxes of Special K and a box each of Cinnamon Toast Crunch and blueberry-flavored oats.

I’m easing on sugar intake. Most of these carbs will come from slower-digesting carb sources for better digestibility.

Sulek picked up two trays of organic eggs and two cartons of liquid egg whites. To save time, he prefers to use liquid egg whites instead of separating yolks.

Sulek prefers the convenience of microwaveable instant white rice but acknowledges it’s not the most budget-friendly option. He recommends serious athletes on a strict diet use a rice cooker instead.

You’re best off buying many plain foods for the best calories per dollar value.

Sulek favors ease of consumption and quick preparation over the best value options. Sulek added a box of mac and cheese to his cart but notes he may only use half the cheese packet to limit his fat intake. He also grabbed three packs of ramen noodles.

My primary concern is maximizing my carb intake. I want most of my daily calories to come from carbs.

Protein

Sulek chose 2% reduced-fat milk over whole to manage fat intake during his bulk, aiming to stay within a daily limit of 150 grams of fat. Since bulking involves eating a lot of food, Sulek prioritizes light, fast-digesting protein sources like boiled tilapia seasoned with salt, pepper, and lemon.

Even while bulking, Sulek prefers leaner cuts of meat for easier digestion. A well-rounded diet can compensate for any potential micronutrient deficiencies in lean protein sources.

Sulek opted for 90/10 ground beef and ribeye steak (protein-to-fat ratio). He skipped the bodybuilding meal prep staple of chicken breast and included King Oscar Mediterranean sardines for their nutritional density.

Snacks

Sulek grabbed a six-pack of Krispy Kreme donuts, clarifying that he’ll save them for an occasional treat. Sulek rounded out his grocery haul with a box each of cream cheese and chive crackers, cookies, and Pringles.