Smart grocery shopping during a cutting phase is crucial for fueling your body with the right nutrients and staying on track with your calorie and macronutrient goals. Your choices will ultimately determine your success in achieving a leaner, more defined physique.
Fitness content creator Sam Sulek took to his YouTube channel to reveal the dieting secrets behind his dramatic two-month weight loss transformation, including the foods he is eating and avoiding and the most important grocery shopping tips. Check out the video below:
[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]
Sam Sulek’s Grocery List & Tips
Sulek’s grocery haul comprised lean protein sources, complex carbs, and sugar-free alternatives:
Lean protein sources:
- 96 percent lean ground beef — Two pounds
- Top sirloin steak — One pound
Per Sulek, tracking macros and protein intake is the first step toward achieving your weight loss objective. He advises eating one gram of protein per pound of lean body mass.
If a guy is 400 pounds but 150 pounds of that is from fat mass, he would need 250 grams of protein.
Sulek finds consuming at least a pound of red meat daily improves his energy levels and contributes to his overall well-being. However, he suggests limiting each serving to half a pound, as it provides 45 to 50 grams of protein and is ideal for optimal digestion.
Carb sources:
- Keto hamburger buns — Eight pieces
- Instant oats
- Tortillas
Each keto hamburger bun contains a mere 50 calories, starkly contrasting to the 150 calories in conventional buns. Sulek strategically incorporates these low-calorie alternatives into his meals to avoid cravings and processed foods.
Unlike traditional wheat flour buns, keto-friendly alternatives are made from dietary fiber. Sulek chose buns containing 21 grams of carbs per slice, with 18 grams attributed to insoluble dietary fiber. Since the human body cannot digest insoluble fiber, it essentially reduces the net carb content of these buns to 3 grams per piece.
When you see how your diet affects your results, it’s hard not to track your macros.
Sulek prefers low-glycemic index (GI) food sources like oats for breakfast, as they ensure a constant energy supply for extended hours and help avoid blood sugar fluctuations and energy crashes.
During the cutting phase, Sulek primarily relies on red meat to meet his fat intake requirements.
Sugar-free substitutes:
- Fat-free shredded cheese
- Sprite Zero
The 22-year-old bodybuilder adds shredded cheese to his egg white omelet and salads to manage cravings during a strict diet. He advises against consuming high-sugar foods during a cutting phase, as they can disrupt blood sugar levels and trigger cravings soon after eating.
Sulek suggests choosing zero-calorie versions of one’s favorite sodas or energy drinks. These alternatives allow you to enjoy larger portions without exceeding your daily calorie intake goals.
The Ohio native emphasizes the importance of meal planning and consistent, evenly portioned meals throughout the day to avoid excessive hunger and promote healthier eating habits.
“If your meals don’t promote post-workout recovery or if you are not eating enough food to facilitate muscle growth and maintenance, your diet won’t work in the long term,” said Sulek.
Sulek anticipates a significant change in his grocery choices when he transitions to the bulking phase. However, the most noticeable shifts will involve the types of carbs and fats he consumes, while the protein sources will remain largely consistent.
Key Takeaways
- Track daily macronutrient and calorie intake
- Favor lean protein sources
- Pick low GI complex carb foods
- Opt for sugar-free alternatives when possible
- Eat smaller meals throughout the day during a cut
Featured image: @sam_sulek on Instagram
