With newfound size and a clean bill of health, bodybuilder Brett Wilkin is ready to hit a bodybuilding stage soon. In a recent YouTube video shared on September 9, 2024, Wilkin showcased a ‘low’ full day of eating and his supplement stack as he readies his physique for the 2024 Legion Sports Fest Pro on September 28.
Boasting the qualities of a Classic Physique contender but the size of a mass monster, it hasn’t taken long for Brett Wilkin to receive widespread attention in the IFBB Pro League. His claim to fame began with a powerful sixth-place finish at the 2022 Arnold Classic. Since then, fans have waited eagerly to see him take on the Open class at the Mr. Olympia.
From there, he took runner-up in a close battle with Behrooz Tabani at the 2022 Romania Muscle Fest Pro. He used the experience as a weapon in his next outing, dispatching Andrea Presti en route to winning gold at the 2022 Bigman Weekend Pro Spain.
When it was time to test his talents against the best, Wilkin pulled out of the 2023 Olympia due to digestive issues, revealing “I lost 17 pounds in two weeks.” Now, with redemption on his mind, he walked fans through a full day of eating as he set his sights on his next venture.
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Brett Wilkin’s ‘Low’ Full Day of Eating Weeks from 2024 Legion Sports Fest Pro Show
Check out his meals below:
Meal 1
- 70 grams of Rice ‘N Grinds (Cream of Rice)
- 200 grams of water
- 3 large eggs
- Five ounces of turkey breast 99/1
Conditioning is the primary goal for Wilkin, so low days of food have become a necessity throughout his preparations.
“Meal number one for the day. This is going to be a full day of eating on a low day for myself, three weeks out from competition.
We want to push the conditioning a little bit today. So we usually spend one, two, three days in a row driving conditioning on a lower food day and then we usually have to end up filling up because the body will usually start dropping,” he said.
Meal 2
- 8 ounces of chicken
- Flavor Gang Stir Fry Sauce
With some obligations outside of his normal routine, Wilkin packed his second and simple meal to go.
“It’s very very simple, very basic, especially on a low day.”
Meal 3
- Ground beef 93/7
- 180 grams of rice
- Flavor Gang Nerdy Sanchez Taco Sauce
- Taco seasoning
Beef and rice made up ‘The Butcher’s’ next meal for a total 55 grams of carbohydrates.
“This is just ground beef, 93/7 ground beef from MegaFit meals, that’s what I opt with and then just 180 grams of rice and that’s total. About 55 grams of carbs total there. That’s it.”
Meal 4
- 70 grams of Rice ‘N Grinds (Cream of Rice)
- 20 grams of salted chocolate almond butter
- Protein shake (Cbum Itholate Milk and Cookies 2 scoops 75 grams)
- Cinnamon
Next, Wilkin enjoyed his post-workout meal which included cream of rice and a protein shake.
“This one, like I said is usually post-workout,” says Wilkin.
Meal 5
- Eight ounces of chicken
- 180 grams of rice
- 20 grams of salted chocolate almond butter
Wilkin explained why fats are still included in every meal he showcased, which is due to his high metabolism and need for a smoother-running digestive system.
“If you guys have noticed, I pretty much have fats in every single meal. Some kind of fat source, that’s just because of my metabolism, it’s still very high. I know it’s a low day and my food is lower but what you see with that meal plan is I need those fats in there to slow down a little bit of the digestion from meal to meal or I just burn through those things rapidly.
I’m kind of a unique case that I do have a higher metabolism. I still need to have these lower days even though my metabolism is higher, you have to force your deficit, you have to force yourself into losing body fat by remaining in a caloric deficit. That’s how you lose fat, that’s how you lose body weight.”
Meal 6
- Protein shake (whey Itholate Cookie Cbum RAW protein powder 60 grams)
- 20 grams of almond butter
- 40 grams of Organic Quick Oats
Since leaning down is his main goal, dropping his food intake gradually has been a focal point.
“For us leaning out, obviously the amounts had to go down from the beginning of prep, so that’s where we’re at. It’s all the same meal plans. I’ve been doing this shake the entire prep, the last meal of the day, except when it started it was 140 grams of oats, 100 grams of blueberries, same amount of protein powder and 30 grams of almond butter.”
‘The Butcher’s’ Supplement Stack for Prep
Find his supplement stack used for his latest prep below:
- BPC-157
- Revive Liver
- Revive NAC
- Revive Inositol
- Revive Multivitamin
- AloeCure
- Glutathione
- Vitamin K2
- KSM-66
- Zinc
- Revive Kidney
- Revive Lipid
Having suffered from stomach issues in the past, Wilkin is prioritizing his liver and gut microbiome health in the lead-up to his next competition.
“I really want to stay on top of liver. Liver has a direct correlation with your digestive system as well. So a lot of people when they start having high liver enzymes, their digestion gets affected. That’s when you start seeing acid reflux, that’s when you see non-absorption of food so you really want to stay on top of liver supplementation and making sure your liver enzymes are on point.”
“For gut health, I am taking BPC-157 the oral version,” says Wilkin. “If you are orally consuming BPC-157 in a tablet form, it is purely only for digestive health. It’s not going to fix your knees or help you with muscle soreness.”
Although he’s been away from the stage for months, fans are enthusiastic about his return to action. Should Brett Wilkin present an improved look on stage, he could find himself on the short list of contenders to fight for the Olympia title next year, assuming he can nab an early qualification in Reno, Nevada.
RELATED: Brett Wilkin Shares The Secret of ‘Massive’ Chest And ‘Boulder’ Shoulders
Watch the full video from the Brett ‘The Butcher’ Wilkin YouTube channel below:
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