Imagine this: diving into a hardcore workout regimen, complete with an insane diet, all in the name of fitness transformation. That’s exactly what Brendan Jones from the Goal Gues decided to do when he challenged himself to train and eat like Sam Sulek
The Goal Guys are two brothers (Brendan and Cam Jones) with a YouTube channel with more than 400,000 subscribers. They share videos in which they take on “different goals in fitness and productivity.”
Sam Sulek is a fitness influencer known for his massive physique, unfiltered videos, and a workout intensity that borders on brutal. Sam Sulek isn’t your average fitness personality; he’s a 5’11”, 240-pound powerhouse, with a build that’s ripped and rugged. Brendan, a fitness enthusiast who’d recently hit a plateau, thought Sam’s routine might just be the kick he needed.
Let’s walk through Brendan’s 90-day journey of intense lifting, endless reps, and calorie-counting experiments, aiming to discover just what would happen if he took on Sam Sulek’s regimen.
1. The First Steps: Why Go All-In?
- Hitting a plateau: Brendan was tired of his routine and needed a challenge.
- Admiration for Sam Sulek’s unyielding intensity in the gym.
- Plan: 90 days of Sulek-style training and eating, pushing every set to failure.
Taking on a challenge like this wasn’t something Brendan did lightly. He noticed his workouts had grown less intense, and his results had started to plateau. Sam Sulek, on the other hand, was known for “constantly training as hard as possible.” Brendan decided to give it his all and see if he could spark new gains by tackling every workout with the kind of fire Sam brings. The plan? Three months of Sulek-style gym sessions and a no-holds-barred approach to every meal.
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2. Brendan’s Workout Reality: Failure Every Set
- Moving from casual to extreme, with every workout aimed at pushing limits.
- Starting with legs: The one area Brendan wanted to improve most.
- Daily grind: Endurance, both mental and physical, tested.
For someone who’d fallen into a groove of moderate workouts, Brendan’s first leg day was a wake-up call. “If you want to take your legs to true failure, low-weight, high-rep workouts are insane,” he explained, fighting through the discomfort. Every day at the gym became a mental challenge as well as a physical one, requiring full focus to hit each rep and push through until his muscles quit on him. And yet, despite the mental toll, there was a strange satisfaction in that exhaustion.
“Every workout, you really have to be there fully present and giving it your all.”
3. A Wild Diet Experiment: Can You Really Eat Like Sam?
- Sam’s diet: 5,200 calories a day, loaded with burgers, donuts, and “fun calories.”
- Adjustments: 2,600 calories daily for Brendan to keep from over-bulking.
- High-calorie splurges cautiously introduced.
The next step in Brendan’s Sulek transformation was food—and not just any food. While Sam’s bulking diet could hit an incredible 5,200 calories daily, Brendan knew he couldn’t handle that without turning it into a pure fat gain. Instead, he aimed for 2,600 calories, adjusting Sam’s meal choices to his own body’s needs while still sneaking in calorie-dense foods like cereal and burgers. Though enjoyable, he quickly saw the downside: two weeks in, Brendan had already packed on three pounds. At this rate, he realized he’d be “ending this thing obese” if he didn’t make adjustments.
“If I keep this pace up through the rest of the challenge, I’m going to end this thing obese.”
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4. Training to Failure: Is it Sustainable?
- Every set to failure: Demanding both physically and mentally.
- The grind: Pushing limits every day takes a toll on motivation and energy.
- Learning to pull back: Adjustments needed for long-term progress.
Going all-out every single set sounds thrilling, but the reality is far tougher. Taking each set to failure requires more than just physical endurance; it’s mentally draining. “Going all out on every set actually feels really satisfying,” Brendan shared, but the wear-and-tear on his body was intense. This constant grind led Brendan to a point of reconsideration—wondering if he needed a less extreme approach to keep the gains sustainable over time. By the halfway mark, he found that taking every set to failure might be unsustainable, especially when recovery and mental energy started slipping.
5. Sam’s Diet vs. Reality: Adjusting to Avoid the Bloat
- After quick weight gain, Brendan reduced his calorie intake and made swaps.
- Shifted focus: Creating “fun” meals that met his protein goals without the calorie overload.
- Example: Swapping cheeseburgers for lean ground beef sandwiches.
While Sam’s diet might work for him, it’s clear Brendan had to get creative to avoid the downsides. By making higher-protein, lower-calorie versions of his favourite foods, he found a better balance. Lean ground beef sandwiches replaced burgers, and he switched to low-calorie bread to keep things in check. With these swaps, Brendan managed to enjoy his meals and make steady gains without ballooning his calorie intake. And, as he put it, “that’s the best diet ever,” because it let him find wiggle room for foods he enjoyed while staying closer to his goal.
6. Pushing New Limits: Strength Gains Start to Show
- Building the mindset: Learning to try “just one more set” or lift a heavier weight.
- PRs hit in nearly every major lift: Squat, bench, and shoulder press all up significantly.
- Progress photos showing real gains in muscle definition, especially in the back and legs.
As he neared the end of his 90 days, Brendan was hitting personal records on almost every lift. Each week, he pushed himself to go “just one more set,” challenging himself to go heavier on the dumbbell bench press, shoulder press, and even the dreaded barbell squat. By the final weeks, he was finally seeing noticeable gains, especially in his legs and back. Looking back on progress photos, Brendan could see a more defined physique starting to emerge—a reward for his dedication to Sam’s training style.
7. The Costs of Training to Failure: Physical and Mental Burnout
- Cumulative exhaustion: Got sick twice in a month from pushing too hard.
- Attempting to balance cardio with intense strength training led to burnout.
- Realization: Failure sets come at a cost, so balance is key.
Brendan didn’t come out of this experiment unscathed. After a few weeks of back-to-back intense gym sessions, he found himself constantly fighting off fatigue. “Dude, it’s definitely your training,” his trainer said, reminding him that exhaustion can lead to burnout. Trying to balance maximum-intensity strength sessions with cardio left Brendan sick twice in a single month. By the end, he was more than ready to adjust his approach for his own well-being, having learned that every workout doesn’t need to end in failure to make real gains.
“This might be the stupidest challenge you’ve ever done,” brendan’s brother said.
8. The Final Results: Gains, Lessons, and Future Goals
- 5-pound weight gain, half of which probably is muscle.
- Visible size increase in legs and improved back definition.
- Looking ahead: A 60-day cut to reveal the muscle gains made during the challenge.
During those 90 days, Brendan noticed how he gained a 20lbs jump on his dumbbell bench press, a 10lbs increase on his dumbbell shoulder press, and a 40lbs increment on his barbell back squat.
After 90 days, Brendan was ready to see his transformation come full circle. His body had changed, with around five pounds added to his frame. Half of that gain was likely muscle, with his legs taking the spotlight and his back showing sharper definition. Next, he planned to launch into a 60-day cutting phase to reveal just how much of that extra mass was muscle.
In the end, Brendan’s 90-day experiment provided more than just physical gains. It taught him about intensity, resilience, and knowing your limits. Sure, training like Sam Sulek isn’t for everyone, and Brendan learned the hard way that some fitness personalities come with intense—and sometimes impractical—approaches. But for Brendan, it was about proving to himself he could push through a new level of difficulty and come out with a more disciplined and defined physique.
If you’re thinking of transforming your body like this, remember: listen to your body, balance is key, and don’t be afraid to take breaks.
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image sources
- Burger: Sander Dalhuisen on Unsplash
