Sam Sulek Talks

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Sam Sulek does a light back workout focused on controlled squeezing and muscle activation, using bands to isolate the back and avoid relying on arms. He stresses feeling the back muscles work instead of just moving weight, and finishes with about an hour of cardio on a hybrid bike–elliptical machine. He also notes that in cutting phase, diet control is harder than the training itself.

This video is a short vlog from bodybuilder Sam Sulek, filmed 16 days out from a Classic Physique show. He explains how he stays under the 227‑pound weight limit at check‑in, then loads up on massive carbs—around 1,500+ grams—to look full on stage.He runs two hours of cardio per day (walking on the treadmill) and keeps calories around 2,500, with no refeeds. His workout is a light arm‑pump session for biceps and triceps, using low weight and high reps to maximize the pump.He also talks about hydration, sodium, and macros, stressing that balance matters more than fearing salt, and that understanding nutrition makes cutting or bulking much easier.

The video “17 Days Out - Chest” follows bodybuilder Sam Sulek 17 days before the Arnold Classic as he does a light, pump‑focused chest workout with cable presses and flyes, aiming for muscle squeeze rather than heavy weight. He then hits about an hour of cardio on the treadmill and bike, saying it feels easier now that his body has adapted, and he passes the time with long‑form videos, games, or podcasts instead of short‑form content. For food, he eats a high‑protein meal around 500 kcal and tries to keep his intake to roughly 200 kcal per hour while awake so he doesn’t overshoot his daily total and can still sleep without being too hungry.

Sam Sulek breaks down a full day of eating in prep for the Arnold Classic, giving you a real‑world look at how he hits around 2,500 calories, 250g protein, ~250g carbs, and ~50g fat while staying full and in a deficit. From canned chicken and ground beef to rice cakes and sashimi, he walks through each meal, explaining why he chooses certain foods and how to spread them across the day to avoid late‑night binges.In this episode, Sam shares key contest‑prep principles: prioritize protein, control fat, manipulate carbs, and stay strict with tracking so you can get leaner and sharper for the stage. Perfect for bodybuilders, competitors, or anyone who wants to understand how elite prep nutrition actually works in practice.