Men’s Open standout Brett Wilkin is attacking his off-season with a chip on his shoulder. In a recent YouTube video, “The Butcher” walked his followers through a 6,000-calorie bulking diet and his full off-season supplement stack.
To become an elite Open class competitor, bodybuilders have to adhere to a strict diet, training regimen, and supplementation. This is the case for Brett Wilkin, who continues to show promise in the IFBB Pro League. Despite having less experience than some of his competition, Brett has proven he has the tools to stand against the best.
Last year, he placed second at the 2021 Chicago Pro contest behind champion Hunter Labrada. Many were taken aback by Brett’s performance as he brought a seasoned and conditioned package to the stage. However, there were fans who thought his size was holding him back. Nevertheless, Wilkin prepared diligently to take on all comers at the 2022 Arnold Classic back in March, though finished the show in sixth place.
Instead of continuing to grind at various IFBB Pro League shows like Justin Rodriguez did this year, Wilkin took a step back and refocused his efforts on building an improved physique in the off-season.
Thus far, Brett has trained back alongside three-time Classic Physique Olympia Chris Bumstead — and most recently — smashed a high-volume shoulder workout with fellow RAW athlete Charles Griffen. Wilkin walked his fans through a day in the life of his bulking diet, which amounts to a staggering 6,000 calories.
Check Out Brett Wilkin’s Full Day of Eating
Check Out this: Calorie Calculator: Find Your Daily Calorie Intake for Reaching Your Ideal Weight
Meal 1
With his first meal of the day, Brett makes sure to consume two oz of lemon juice with REVIVE’s GI plus and greens powder because he’s not eating vegetables during this stage of his off-season. In addition, he adds REVIVE collagen powder for skin and bone/joint health as well as EAS and REVIVE fiber to his morning shake.
“It’s vital to make sure everything is point with the stomach and the GI tract.” Brett Wilkin said. “I always do extra fiber in the morning to get things kicked off.”
He ingested supplements to aid with liver and kidney function, like K2 and D3, vitamin C, and an immune mutli-vitamin.
- 12oz Fairlife fat free milk
- 1 scoop whey
- 150g Oats
- 35g Almond Butter
- 100g Blueberries
Meal 2
After finishing with some product meetings, Wilkin shares his pre workout meal.
“I want to carb-load and more protein during the workout because I’m going to digest that faster. I’m not doing any fats right now. I’m not against fats. You can add fat to your pre workout. It kind of slows down the digestion through the workout.”
Wilkin explained what his plan has been for this year’s off-season.
“I’ve been doing this all off-season. My pre workout and post workout consist of just protein and carbs so I can burn through those really quick and get on to those bigger meals.”
- 7oz chicken breast
- 150g Rice n Grinds
- Intra: Baggy Time
- 50g Carbs from Gatorade Powder
- 5g RAW Creatine
- 10g RAW Glutamine
- 25g Carbs from RAW Intra
Meal 3
Before, during, and after training sessions, Brett prioritizes carb and protein intake so his body can digest the nutrients faster than consuming foods that are rich in fats.
“I want to mainly get protein and carbs here around the workout. This one is going to be another blaster of carbs and protein.” Wilkin shared. “Honestly, it’s probably going to be 125 grams of carbs, 130 and then 50 grams of protein. I want to get that down immediately post workout, within 30 minutes to an hour.”
- RAW Intra Carb 2 scoops
- 60g RAW Whey Iso
- 12oz Strawberry Banana Naked Juice
- 1 banana
Meal 4
“The Butcher” proceeds with his fourth meal of rice and beef, which happens to be his favorite because it’s so easy to get down. He opts to enjoy his food without peppers and onions.
- 8oz Megafit 93/7 ground beef
- 100g carbs from Rice
- 12oz Orange Juice
“We’re looking at about 130 grams of total carbs. Looking at about 50-60 grams of protein with the beef and then probably 14 or 15 grams of fat from the beef as well.” says Wilkin.
Meal 5
Wilkin’s fifth meal consisted of another MegaFit meal prep option, this time he went with the sweet and sour chicken course.
- MegaFit Signature Meal Sweet and Sour Chicken
- 12oz Orange juice
“I’ve been loving this stuff. Wilkin said. “I was able to just ship it here to Dallas. So, when I got here, it was already at the hotel.”
Wilkin said MegaFit meal prep options have made it easier this off-season to keep his weight ‘really high.’
“This is going to be about 100 grams worth of carbs and rice. It’s going to be about 8oz of chicken. They add pineapple in there too and a little sweet and spicy seasoning on that chicken.”
Supplements
- Omega-3 (From Revive)
- Kidney Aid (From Revive)
- Liver Aid
- Glucose (From Revive)
- Digest Aid (From Revive)
Meal 6
For his last meal of the day, Brett attended a party at his friend’s house. His plate showed chicken, orange salmon and a couple pieces of bread.
“So, I’ll show you, we’re doing kind of a free meal every other night right now anyway. So, this will be perfect to show you five base meals with the cheat meal at the end.” Wilkin shared. “Orange salmon is on the menu here. I just went with the chicken and the bread because we ate last tonight, so there wasn’t too many options.”
- Chicken
- Bread
- Salmon
In addition to Wilkin, fellow Open class standout William Bonac recently shared his bulking diet. After a runner-up finish at the 2022 Arnold Classic, Bonac hopes his demanding diet will help him add extra mass to combat other top athletes at Olympia.
As of this writing, Brett Wilkin has yet to qualify for 2022 Mr. Olympia. Should he win a pro show and punch his ticket to the event, it will be his first time competing in the contest. The marquee show is scheduled to take place from December 15th to 18th later this year.
RELATED: Bodybuilder Brett Wilkin Shares a Gains-Unlocking Chest and Shoulders Workout
Wilkin hasn’t committed to any shows this year, but if that changes, Fitness Volt will keep you updated on his next move. Given his whopping 6,000-calorie diet, Brett will be a force to be reckoned with at his next contest.
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