Brett Wilkin was forced to let go of his first Mr. Olympia opportunity due to digestive issues. But he is on his way to getting back to the grandest stage of bodybuilding and recently shared his full day of eating in this off-season.
Brett Wilkin is an IFBB Pro bodybuilder from the USA. He has seen the ups and downs of a career in the fitness industry since the beginning of his professional bodybuilding journey. ‘The Butcher’ earned the IFBB Pro card in the Classic Physique division. However, he competed in the 212 division a few times as a pro and decided to take time off from competition to improve his physique.
He returned to competition in the Men’s Open division and impressed the audience with noteworthy performances at shows like the 2021 Chicago Pro and the 2022 Arnold Classic. ‘The Butcher’ earned the inaugural Olympia qualification in 2023 with a win at the 2023 Bigman Weekend Pro. However, he was forced to pull out of the 2023 Mr. Olympia due to digestive problems.
Wilkin spent a few months making a recovery and getting his health back on track. It appears that he is ready to kickstart the Olympia campaign with renewed vigor.
Brett Wilkin shares his full day of eating
After going through a gut rest, Brett Wilkin is currently following a five-meals-per-day diet plan. This is less than the six meals he normally eats. But it is a starting point and he has gained 10 pounds in body weight. ‘The Butcher’ is planning to increase the caloric intake gradually.
Brett Wilkin’s day starts with a fasted cardio session on a stationary bike. Following this, he eats the first meal of the day. This is also one of the heavier meals that consists of balanced portions of all macronutrients.
Next up in the routine is the pre-workout meal. Wilkin’s pre-workout meal has not changed over the last many years. He learned this cream-of-rice meal from the late John Meadows and does not feel the need to make any change to it.
“It’s just because it’s so easy to digest, so easy to consume; it sits in your stomach so well.”
The meal contains approximately 100 grams of carbohydrates that provide the energy for the workout.
Wilkin heads over to the gym to get the day’s workout after 45 minutes to an hour. After the workout, it’s time to eat the post-workout meal. Interestingly, he prioritizes consuming high-quality protein and carbohydrates after the workout and refrains from including fats. The next meal is the standard meat and potato meal that concludes the full day of eating.
Overall, Brett Wilkin’s full day of eating looks like this:
Meal 1
- 4 Whole Eggs
- 5 Ounces Turkey Meat
- 100 Grams Organic Oats
- 20 Grams Almond Butter
- 1 Banana
- 8 Ounces of Cold Pressed Organic Orange Juice
Meal 2 – Pre-workout Meal
- 125 Grams Cream of Rice Cereal
- 25 Grams Almond Butter
- 100 Grams Blueberries
- 8 Ounces Chicken
Meal 3 – Post-Workout Meal
- 120 Grams Cream of Rice Cereal [Microwaved with water]
- 65 Grams Whey Protein Isolate
Meal 4
- 225 Grams Jasmine Rice
- 8 Ounces Ground Beef
- Sauce for Flavoring
Meal 5
- 12 Ounces Sweet Potato
- 8 Ounces Grilled Chicken Breast
- 25 Grams Almond Butter
Total macronutrient intake for the day
Protein – 345 grams, Carbohydrates – 558 grams, Fats – 110 grams
Brett Wilkin will add the sixth meal to maintain growth when the feels the progress has started to plateau with the five-meals-a-day plan. But until then, this is what he will be eating to fuel growth.
Watch the full video below, courtesy of Brett ‘The Butcher’ Wilkin YouTube channel:
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