Sam Sulek is a prominent fitness influencer whose videos are widely shared on social media and who personifies highly unusual muscularity for his age. But part of Sam’s bodybuilding lifestyle is put into question.
In this blog, I will analyze Sam Sulek’s height and weight as well as his dietary choices that help him with building his body. So you can decide if his advice is worth following.
In the original, Sulek first appeared on TikTok where he posted videos that focused on controversial or satirical gym advice. In January 2023, Sam began posting the videos of his “Spring Bulk” and already has over one million subscribers on YouTube.
Sam’s distinctive trait among other fitness influencers is his relaxed persona with long, unkempt hair, a stained cap over the head; rocking oversized t-shirts and sweatpants. His videos are authentic in their vlog feel, giving the viewer a window into his daily life not of artificial character.
The determination and commitment Sam has shown in posting his fitness adventure earned him an inspiration to many other new bodybuilder wannabes. However, whether Sam’s fitness tips are worthy of consideration is debatable; I will address this later.
Who Is Sam Sulek?
Sam Sulek is an amateur bodybuilder from Ohio who gained popularity for his daily fitness routine videos. He was a gymnast and competitive diver during high school and is currently studying Mechanical Engineering at Miami University in Ohio.
A lot of people have started following Sam just to see how his physique will develop as he continues to mature in the sport of bodybuilding.
How Old Is Sam Sulek?
It surprises many people that Sam Sulek is only 21 years old, having celebrated his birthday in February. Despite his young age, Sam has already built a remarkable amount of muscle with very low body fat.
How Much Does Sam Sulek Weigh?
According to Sam, he weighed an unimpressive 160 lbs as a swimmer in high school. Over the last few years, though, he has added a significant amount of weight and muscle mass.
In his first spring bulk video, Sam stated that his starting weight was 230 lbs (104 kg). By the end of his bulking phase, Sulek reportedly weighed 248 lbs at his heaviest.
Sam Sulek Net Worth
Sam Sulek has a net worth of $2 million as of 2024. He became one of the most visible rising stars in social media fitness. Sam insists he trains and eats for optimal muscle gain and he popularized the bodybuilding slang ego lifting to describe some of his lifting exercises.
At this young age, Sam Sulek has already made a lasting impact while chasing gains and his passions. His rise to fame and fitness glory proves that we all have the potential for greatness within us. Sam Sulek makes money from creating content on social media platforms as well as promoting brands.
Sam Sulek Height and Weight
Along with Sam Sulek’s age, the next most common question is just how big is he? While Sam openly documents his weight in his videos, his height is a bit more of a mystery.
How Tall Is Sam Sulek?
According to many publications, Sam Sulek’s height is listed as 5’11” (180 cm). However, when he stands next to other well-known athletes, his actual height seems to be slightly shorter.
Moreover, In a recent post, Sam was photographed next to fellow Hosstile athlete and professional bodybuilder Samson Dauda, who is also listed as 5’11”. However, Sulek appears noticeably shorter than Dauda in the photo.
Therefore, it can be assumed that Sam Sulek’s actual height is probably around 5’10” (178 cm), which is still a bit taller than the average American male.
Is Sam Sulek Natural?
| Age | 21 years old |
| Body Fat | 8-12% |
| Cut Weight | 229 lbs (104 kg) |
| Bulk Weight | 248 lbs (113 kg) |
| Height | 5’10” (178 cm) |
Given this incredible physical change, it seems natural for people to ask if Sam Sulek is on steroids. Despite not speaking directly of it, people such as Greg Doucette reckon that Sam Sulek is unnatural and I agree.
Firstly, in his earlier videos, Sam has some telltale signs of steroid abuse, such as cystic acne. He also mentions taking Accutane, a prescription medication commonly used by bodybuilders to treat severe acne.
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Secondly, Sam gained almost 20lbs of muscle in seven months while maintaining a ridiculously low body fat percentage. This feat is almost impossible without performance-enhancing drugs.
Finally, Sam Sulek undoubtedly has excellent genetics. However, he is a self-proclaimed “hardgainer” who initially started as a skinny, albeit athletic, teenager. Therefore, it’s highly unlikely that he could have gained 80 lbs of muscle naturally.
Sam Sulek Diet Plan
Sam Sulek’s bodybuilding routine has sparked controversy, particularly regarding his eating habits. He follows a daily bulking diet that mainly consists of high-carb, high-fat junk food, along with a few whole foods and supplements.
As a nutrition coach, I strongly advise against this meal plan and would never recommend it to anyone. It’s important to note that Sam doesn’t claim to be a nutrition expert, nor does he suggest that anyone should follow his exact diet.
To give you an idea of what Sam eats during his bulking phase, here is an example of his daily meal plan.
While Sam’s approach is based on a basic understanding of energy balance and macronutrients, it fails to consider more nuanced factors such as blood sugar, insulin, and micronutrients. Disregarding those elements will lead to health issues eventually.
| Meal | Quantity/Food | Macros | Calories |
|---|---|---|---|
| Breakfast | 1-quart chocolate milk | C 240g, F 64g, P 70g | 1,816 calories |
| Evening Meal | 4 donuts, 2 cups whole milk | C 111g, F 64g, P 23g | 1,098 calories |
| Intra-Workout | 50 g dextrose | C 50g, F 0g, P 0g | 200 calories |
| Post-Workout Shake | 100 g dextrose, 2 scoops whey protein | C 106g, F 6g, P 50g | 678 calories |
| Post-Workout Meal | 5 Guys cheeseburger, medium fry | C 171g, F 96g, P 62g | 1,793 calories |
| Pre-Workout | 4 cups cereal, 4 cups whole milk | C 179g, F 48g, P 39g | 1,276 calories |
Looking at Sam Sulek’s diet, it’s clear that he doesn’t care much about what he eats as long as he reaches his desired macros and calorie intake. Also, consuming almost 7,000 calories is outrageously high, even for his size.
But it is highly likely that this specific case was only an extreme form of his diet meant for shock value and views on YouTube. He talks about his goal of eating 5,00 calories per day in other videos.
Based on Sam’s weight, body type, composition and activity level my calculations estimate that he burnes 4000-425 calories daily. Thus, with the number of calories ingested at 5000 kcal he would have a surplus equal to 20% which could be better suited for rather lean bulking.
Sam Sulek Workouts
Sam Sulek has an impressive amount of resistance training knowledge despite his limited years of experience. His workouts are generally well thought out and pre-planned.
Sulek follows a workout routine similar to the bro split, where he trains a single muscle group in most workouts. This includes workouts for legs, chest, back, and arms, with shoulders mixed in where he sees fit.
However, Sam does not keep a logbook or record his workouts, which makes it harder to apply progressive overload. Additionally, his technique in many exercises could improve by moving the weight in a more slow and controlled fashion.
Overall, Sulek prefers low-volume, high-intensity training, where he performs 2-3 exercises per muscle group for a total of 8-12 sets. Below is an example of one of Sam Sulek’s leg workouts.
Sam Sulek Leg Day Workout
Sam Sulek’s leg workout consists of about 22 total sets, 11 for hamstrings and 11 for quads. He accomplishes this with two exercises per muscle group, one compound and one isolation.
- Hamstring Curls
- Cable RDLs
- Leg Extensions
