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.
Sam Sulek’s Complete Grocery Shopping List
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
[Related: The Hard Truth About Cheat Meals for Fat Loss]
Carbohydrates
Sulek’s grocery haul began in the cereal aisle, where he picked up two boxes of Kellogg’s Special K and a box each of Cinnamon Toast Crunch and Quaker 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.
[Related: These Are the 10 Best Carbs to Eat for Bodybuilding]
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.
More Bodybuilder Grocery Hauls
- Sam Sulek’s Grocery Tips During a Cutting Phase
- Grocery Haul Battle: World’s Strongest Man Mitchell Hooper Vs. IFBB Fitness Pro Taylor Learmont
- How to Eat Healthy on a Budget, Plus a Sample Grocery List to Get Your Macros Cheap and Tasty
Featured Image: @sam_sulek on Instagram
