After being unable to compete at the 2023 Mr. Olympia due to digestion issues, Brett Wilkin is determined to get his nutrition on track before his next show. In a recent YouTube video, Wilkin shared his 5,000-calorie full day of eating and provided tips for better digestion 12 weeks before showtime.
“I am IFBB Pro Brett Wilkin and today, I’m going to take you through a full day of eating for myself at 12 weeks out from a bodybuilding competition, let’s get to it.”
Over the last few years, Brett Wilkin has proved he is one to watch inside the Men’s Open class. From his incredible sixth-place finish at the 2022 Arnold Classic to the Romania Muscle Fest Pro where he took home second, Wilkin has backed up his performances with grit and tenacity in a division full of killers.
Wrapping up his phenomenal year, Brett Wilkin secured the win and his ticket to the 2023 Mr. Olympia stage at the Big Man Weekend Pro. Unfortunately, just weeks before the Olympia, ‘The Butcher’ revealed he was suffering from digestion problems and struggling to keep food down, which ultimately led to him not competing.
Check Out The 5,000-calorie Diet Brett Wilkin Is Using For His Next Contest in 12 Weeks
Brett Wilkin is focused on getting his nutrition in check to prevent a repeat of last year. In a recent YouTube video, he shared a full day of eating along with tips for better digestion just 12 weeks from his next show.
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Before giving his fans a look at his diet, he first ran through his supplement stack.
Supplements
- Digestive drink (Green digestion drink from Revive Supplements)
- GI Plus
- EAAs
- Glutamine
- Daily Greens
- Liver Revive
- Lipid Revive
- Kidney Revive
- Blood Pressure Revive
- Vitamin C
- RAW Replenish
Wilkin explains that all his vitamins are essential to his health, especially because his diet doesn’t consist of a lot of vegetables.
“These are vital,” says Wilkin. “You’ll see throughout the day I’m not a huge vegetable guy.”
Moving into his full day of eating, Wilkin states that he will be consuming around 4,500 to 5,000 calories due to it being a training day.
“Today we’ll be somewhere between 4,500-5,000 calories consumed today on a training day just because we haven’t really needed to cut food dramatically,” adds Wilkin.
Meal 1
- 135 Grams Rice N Grinds (peanut butter and coconut cream)
- Cinnamon
- 25 Grams of Almond Butter
- 4 Eggs
- 5 Ounces of Chicken
- Everything Bagel Sesame Seasoning
- 1 Banana
For meal one, Brett Wilkin emphasizes that dieting doesn’t always have to taste bad.
“You can still diet and it tastes pretty good too,” said Wilkin. “What I will use is I just – for the five ounces of chicken, I use MegaFit meals for all my protein sources. I do ground beef, I do steak, I do chicken, as well as fish. Fish isn’t in the diet yet but it will be.”
Meal 2
- 130 Grams of Rice N Grinds
- 30 Grams of Almond Butter
- 6 Ounces of Chicken
- Cinnamon
- 100 Grams of Blueberries
Wilkin is keeping it simple for his second meal, as he says rice-based foods digest well for him.
“Very very simple. Like I said, you want to stick with something your body is used to that can digest very well. It’s more about performance not so much taste.”
Intra Workout
- 50 Grams of Carbs
- 1 Scoop of Creatine
- 10 Grams of Glutamine
- 30 Ounces of Water
Meal 3
- 65 Grams Vanilla Oatmeal Cookie Bum Itholate Protein Powder
- 110 Grams Rice Krispies Cereal
- 8 Ounces Water
For his third meal, Wilkin loads up on basic carbs for quick fuel.
“We need instant fuel. This is technically meal three on the day, post-workout. It needs to be something very fast-acting, you’re thinking very basic carbs, very basic proteins. No fats in this meal because you don’t want to slow down digestion too much. You want to refuel the glycogen into the muscles.”
Meal 4
- 250 Grams Pre-Made Rice Packet
- 8 ounces 93/7 Ground Beef
- Taco Seasoning
- Avocado Oil
Next, Wilkin shares his favorite meal of the day consisting of rice and beef.
“Meal number four, probably my favorite meal because it’s the most simple meal. It’s just beef and rice and you can make it within five minutes and get it down, well it takes me about 10-15 minutes. This is really easy. Simple. I keep it very general. A lot of rice products. I want my digestion to be on point so I don’t throw too many variations there.”
Meal 5
- 8 Ounces of Chicken
- 225 Grams of Pre-Made Rice Packet
- 30 Grams of Almond Butter (brown sugar and cinnamon flavor)
- 1 Banana
His fifth meal is similar to the last except he switches beef with chicken and uses almond butter as his fat.
“We are going to go to another easier-style meal. A traditional chicken and rice but also some fats added to it and some other accessories. It’s going to involve more MegaFit chicken. We’re going to do eight ounces of chicken. We’re going to do another one of these packets [rice].”
Meal 6
- 60 Grams Vanilla Oatmeal Cookie Bum Itholate Protein Powder
- 100 Grams of Frozen Blueberries
- 30 Grams of Almond Butter
- 100 Grams of Quick Oats
- 8 Ounces Water
Finally, Brett Wilkins finishes off the day with oats and frozen blueberries, packed with protein.
“When I was originally on five meals a day and bumped it up to six. But if you didn’t know about my past, I had some digestive issues last year before the Olympia so I had to pull out of the Olympia because of that. This whole year has been gradual, I obviously had to take care of that first.”
This isn’t the first time that Brett Wilkin has given fans a glimpse at his diet heading into the 2024 bodybuilding season. He previously shared his five-meals-per-day plan, expressing that his calories would increase gradually. Not only is he focused on keeping his nutrition in check but he is also working hard on honing his physique. Just a few months ago, Wilkin and Blessing Awodibu smashed a brutal quad-focused leg day workout.
Brett Wilkin is focused on making sure that his nutrition and overall health are priorities. With just 12 weeks until he competes again, heis gearing up to bring his absolute best to the competitive bodybuilding stage.
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