Sam Sulek chooses to allocate most of his calorie intake for later in the evening to stave off hunger pangs.
Sam Sulek is presently in his cutting stage, and recently, we explored his entire day of meals and bicep workout. Today, we’ll be tagging along as he walks us through his meals and the exercises he performs to achieve that bodybuilder back.
As a burgeoning bodybuilder, Sam Sulek has amassed a significant following on social platforms. Originally aspiring to be a professional diver, he gained popularity on TikTok by sharing his bodybuilding journey. Sulek weighs approximately 240 lbs and consistently posts his workouts on Instagram and YouTube.
As an emergent athlete, Sam Sulek’s regimen isn’t necessarily what specialists would deem optimal in terms of nutrition or training, but it appears effective. There are also rumors that his growth might be influenced by PED misuse. Nonetheless, there is no proof of this, although many speculate about his natural status.
Sam Sulek’s Back Workout
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Sam Sulek heads to the gym a few hours after meal two to focus on his back muscles. He also incorporates exercises to target and develop his shoulders, especially his rear deltoids. Below is a breakdown of Sulek’s regimen to sustain his impressive back.
| Exercises |
| Medium Grip Lat Pulldowns |
| Chest Supported Seated Rows |
| Low-to-high Cable Rows |
| Wide Grip Lat Pulldowns |
| Cable Face Pulls |
| Reverse Pec Deck Flyes |
Medium Grip Lat Pulldowns
Sam Sulek employs lat pulldowns to sculpt his muscular back. He also performs this exercise with a neutral grip, which enables him to handle heavier weights due to the improved biomechanical positioning of the lats. Sulek performs repetitions to muscle failure, reducing the weight as he progresses, and finishes with partial reps to failure, as well.
The lat pulldown is an excellent compound exercise for the back, shoulders, and arms. Utilizing a medium grip for this exercise focuses on the lats and upper back while emphasizing the biceps (1). Alternating seated or kneeling positions can stimulate the lats differently.
Chest Supported Seated Rows
Sam Sulek executes several sets of chest-supported seated rows on the machine. Each rep is performed slowly, with controlled movements to amplify gains. Sulek also includes a pause and squeeze technique to further engage his muscles.
The chest-supported seated row is another sublime exercise for the back, targeting major and minor lats, traps, rhomboids, biceps, and teres. The supporting bench isolates the back muscles effectively, regardless of body position.
Low-to-high Cable Rows
Sam Sulek performs the low-to-high cable rows in a seated posture, eliminating the need for stabilization and allowing for a better focus on the mind-muscle connection, which studies indicate can enhance muscle hypertrophy during resistance exercises(2).
The low-to-high cable rows mainly stimulate the lats, promoting muscle growth and strength. Utilizing a cable machine for this introduces constant tension throughout the entire movement.
Wide Grip Lat Pulldowns
The wide-grip lat pulldown is a must for anyone aiming for a bodybuilder’s back. This exercise targets the outer lats and decreases the strain on the forearms and biceps, compelling the lats to work harder, resulting in greater muscle hypertrophy.
The wide grip lat pulldown is the fourth exercise in Sam Sulek’s back routine for the day. He performs multiple sets before transitioning to the following exercise on his list.
Cable Face Pulls
Sam Sulek initiates his cable facestanding pulls, believing a firm surface against your back is essential. This aids in keeping you stabilized and ensures the focus remains on your back and deltoids. He concludes with a few sets while lying on a bench.
The cable face pull is a movement that targets the upper back, traps, and rear deltoids. This exercise, performed on a cable machine, significantly enhances shoulder mobility. It can help sculpt a broad and muscular bodybuilder back, improving aesthetics.
Reverse Pec Deck Flyes
The reverse pec deck flye is another exercise for targeting the rear deltoids and upper back. It also engages the lats, rhomboids, and traps. This isolation exercise strengthens and builds muscle in the rear deltoids.
Sam Sulek incorporated the reverse pec deck flye as his final exercise for this back routine, performing a few sets before wrapping up.
Sam Sulek’s Cutting Phase Full Day of Eating
During this cutting phase, Sam Sulek limits his daily intake to 2700 calories. Sulek describes his diet as unconventional, explaining,
“I’m not really eating dedicated meals. Instead, I graze throughout the day. If I prepare food, it’s in large batches, enough for several meals.”
Here are his meals for the day.
Meal One
- Burger Buns
- Mustard Sauce
- Low Fat Mayonnaise
- Processed Turkey Meat
- Multivitamins
Sam starts his day with fasted cardio, having his first meal afterward. He takes caffeine tablets before the session.
Meal Two
- Cheddar Broccoli Rice
- Hot Sauce
- Ground Beef
Sulek, who is studying engineering, balances his meals and workouts around his studies. He divides this meal into two or three portions and eats it before his workout.
Meal Three
- A Foot-long Subway Italian Sandwich
- 2 Cups of Non-Fat Chocolate Milk
Sam consumes his third meal post-workout. He prefers to eat more substantial meals later in the day, suggesting this helps prevent diet cheating.
“I prefer going to bed full. Having most of my food later in the day prevents me from feeling deprived. Going into the evening with too few calories left can lead to giving in to cravings and indulgence.”
Meal Four
- 8 Ounces of Steak
- Zero Calorie Lemonade
Sam’s final meal before bed is low in carbs and high in protein, which helps keep him satisfied until the next day.
Watch the complete workout below:
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References
- Andersen, V., Fimland, M. S., Wiik, E., Skoglund, A., & Saeterbakken, A. H. (2014). Effects of grip width on muscle strength and activation in the lat pull-down. Journal of strength and conditioning research, 28(4), 1135–1142. https://doi.org/10.1097/JSC.0000000000000232
- Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7