Bodybuilder Brett Wilkin is following a whopping 5000-calorie diet to prepare for the 2023 Olympia. He recently took to YouTube and shared what his full day of eating looks like.
Brett Wilkin is a rising contender in the Men’s Open division of the IFBB Pro League. Although he earned the IFBB Pro card in the Classic Physique division, Wilkin competed in the 212 division in the early going of his professional bodybuilding career. However, he could not find a lot of success there.
Wilkin took an extended break from competition and returned to the stage in the Men’s Open division, securing a runner-up finish at the 2021 Chicago Pro. But the momentum did not continue in 2022. In spite of high expectations, Wilkin finished seventh at the 2022 Arnold Classic and the 2022 Boston Pro.
His campaign to compete at the 2022 Olympia came to a halt with a runner-up finish at the 2022 Romania Muscle Fest Pro. However, Wilkin made a quick turnaround to win the 2022 Bigman Weekend Pro and became one of the earliest qualifiers to the 2023 Olympia.
He is training under ‘Hypertrophy Coach’ Joe Bennett’s guidance to make a splash in his Olympia debut. Wilkin is aiming for a top ten finish at the 2023 Olympia and his competition prep is going on full throttle.
Brett Wilkin shares his diet and supplement stack
Brett Wilkin recently shared his current diet for the 2023 Olympia. The 2022 Bigman Pro winner will continue to follow this diet for until he is ten to eight weeks out of the show and switch the gear for the remaining weeks.
Meal 1
Wilkin starts his day with a Protein shake made of:
- Oats – 100 grams
- Whey Protein Isolate – 65 grams
- Blueberries – 100 grams
- Almond butter – 25 grams
(Protein – 84.74 grams, Carbohydrates – 85 grams, Fats – 11.50 grams)
Energy – 686 KCal
Meal 2
The second meal is usually a balanced portion of fats, carbohydrates and protein. Pure Avocado oil is something he uses as a source of healthy fats and adds it to two or three meals every single day.
“Make sure you’re looking into your oils that you’re using into your foods.”
The meal typically includes:
- Rice Cereals – 70 grams
- Ground Beef – 8 ounces
- Pure Avocado Oil – 10 grams
(Protein – 69.75 grams, Carbohydrates – 57 grams, Fats – 62.75 grams)
Energy – 1090 KCal
Meal 3 – Pre-workout meal
The pre-workout is an essential part of a bodybuilder’s diet. While it has to fuel the intense workout, it is also important that it does not sit in the stomach for a long time and negatively affect the performance.
Wilkin’s pre-workout meal is the mix of:
- Rice Cereals – 110 grams
- Blueberries – 100 grams
- Almond Butter – 25 grams
- Chicken – 8 ounces
- Sauce for Seasoning
(Protein – 83 grams, Carbohydrates – 91 grams, Fats – 23 grams)
Energy – 1020 KCal
While speaking about this meal and the choice of ingredients, Wilkin said:
“This is just the bread and butter. I know what I get out of it. So it’s going to get a routine of… So your body gets used to those. You know what it’s going to be like when you’re training. You don’t have to deal with digestive issues during training.”
Meal 4 – Post-Workout Shake
Wilkin consumes his next meal usually 45 minutes or an hour after the workout.
“I want something here that is purely carbs and protein. So no fats in this meal. That’s probably the only meal right now that I don’t have fats in. Because this is just something immediate.”
This meal does not include any fat. ‘Butcher’ explained that his primary goal is to refill the depleted glycogen stores. As a result, the meal has to be digested fast.
“We’ve got to refuel and refill the glycogen that we just burned in the workout. So we need something that will digest fast. So we can get more meals with fats later and the rest of the day too.”
A Protein shake is the most convenient form of meal that can meet these requirements and it includes:
- Rice Cereals (cooked in water and frozen for an hour to cool down) – 110 grams
- Banana – 1 full
- Whey Protein Isolate – 65 grams
(Protein – 59 grams, Carbohydrates – 103 grams, Fats – 4 grams)
Energy – 696 KCal
Meal 5
Wilkin calls this a ‘fat meal’ as it includes the fat from beef and avocado oil along with protein and carbohydrates.
The rice and meat-based meal is made up of:
- Jasmine Rice – 250 grams
- Beef – 8 ounces
- Avocado Oil – 10 grams
- Cold Pressed Organic Orange Juice – 8 ounces
(Protein – 65 grams, Carbohydrates – 70 grams, Fats – 14 grams)
Energy – 1165 KCal
Meal 6
Wilkin ends the day with a rice and chicken meal. It includes:
- Chicken- 8 ounces
- Rice – 250 grams
- Almond Butter – 25 grams
- Sea Salt for Seasoning
(Protein – 71 grams, Carbohydrates – 75 grams, Fats – 17 grams)
- Energy – 750 KCal
The total macronutrient and caloric intake for Brett Wilkin in one day is as follows:
- Protein – 433 grams
- Carbohydrates – 481 grams
- Fats – 132 grams
- Energy – 5406 KCal
(All the values mentioned are approximate numbers taken from nutritional information available on various online sources)
Brett Wilkin’s supplement stack
Wilkin splits his supplements into two batches. He consumes the following with the second or the third Meal of the day:
- EAA
- Greens Powder
- GI Plus
Wilkin will follow this diet for the next three to four weeks.
“We’ll really probably start turning things up by 10 to 8 weeks out because I’m able to drop pretty quickly,” Wilkin said.
2023 Olympia roster will feature one of the toughest line-ups of competitors vying for a top spot. Brett Wilkin’s conditioning, size, and overall package has to be on point to be able to survive the firefight. Looking at his dedication to diet and training, it is likely that he will deliver a great performance at the show.
You can watch the full video here, courtesy of Brett Wilkin’s personal YouTube channel:
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