Take a look at Sam Sulek’s grocery list for his mass gaining diet

To successfully bulk up and put on some muscle mass, you need a clear objective, a strategic training routine, and the right foods to fuel your body while in a calorie surplus. On June 19, 2024, fitness sensation Sam Sulek shared a video on his YouTube channel showcasing his first grocery haul for his 2024 bulking journey. 

His diet for this phase includes lean protein sources, complex carbohydrates, and strategic snacks.

Sam Sulek’s Complete Grocery Shopping List

Here’s a detailed look at Sulek’s grocery haul:

  • Cinnamon Toast Crunch — One box
  • Special K — Two boxes
  • Quaker Oats (blueberry flavor) — One box
  • Milk — Two-percent reduced-fat (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


Sulek’s grocery haul began in the cereal aisle, where he picked up two boxes of Kellogg’s Special K, a box of Cinnamon Toast Crunch, and blueberry-flavored Quaker oats.

“I’m easing on sugar intake. Most of these carbs will come from slower-digesting sources for better digestibility.”

He also grabbed two trays of organic eggs and two cartons of liquid egg whites, preferring the convenience of liquid egg whites over separating yolks himself.

Sulek favors microwaveable instant white rice for its convenience but suggests using a rice cooker for a more budget-friendly option.

“You’re best off buying many plain foods for the best calories per dollar value.”

While Sulek prefers ease of consumption and quick preparation, he added a box of mac and cheese to his cart, noting he may use only half the cheese packet to limit fat intake. He also picked up three packs of ramen noodles.

“My primary concern is maximizing my carb intake. I want most of my daily calories to come from carbs.”


To manage his fat intake during bulking, Sulek chose 2% reduced-fat milk over whole milk, aiming to stay within a daily limit of 150 grams of fat. He 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, relying on a well-rounded diet to compensate for any potential micronutrient deficiencies in lean protein sources.

He opted for 90/10 ground beef and ribeye steak for their protein-to-fat ratio. While he skipped chicken breast, a staple in bodybuilding meal prep, he included King Oscar Mediterranean sardines for their nutritional density.


Sulek picked up a six-pack of Krispy Kreme donuts, clarifying they are for an occasional treat. He rounded out his grocery haul with cream cheese and chive crackers, cookies, and Pringles.

Wrap Up

Sam Sulek bulk
Image courtesy of YouTube (@sam_sulek)

Sam Sulek’s grocery haul provides a practical guide for those looking to bulk up effectively. His choices emphasize the importance of selecting foods that balance convenience, nutritional value, and taste. By focusing on lean protein sources, complex carbohydrates, and occasional treats, Sulek demonstrates a balanced approach to bulking that can be both enjoyable and effective.

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Dylan Wolf
I work mainly in content writing, focusing my free time on bodybuilding and strength sports. I was introduced to fitness in high school and after watching Generation Iron movies. I love to train. I have competed multiple times, even winning a junior title in classic physique. I have a bachelor's in criminal justice and business obtained through Alvernia University. When I am not focused on work or training, I enjoy watching films or reading about anything and everything.