Men’s Open bodybuilder Brett Wilkin is on track to compete at his first Mr. Olympia contest next month. On September 5, 2025, he showcased a full day of eating in preparation for his debut, set for October 10–13 in Las Vegas, Nevada.
Sporting Classic lines and the mass of an Open competitor, Wilkin’s physique fits perfectly into the stacked Men’s Open class. He’s worked alongside teammate Martin Fitzwater in the arid Texas heat, helping him prepare for a big splash on the Olympia stage.
Wilkin made a calculated move last year — he competed at the 2024 Legion Sports Fest Pro and secured an early qualification for the 2025 Mr. Olympia. He’s had months to prepare for the biggest show of the year, and is now giving fans exclusive insights into the nutrition plan fueling his physique.
Brett Wilkin Details ‘Lower’ Full Day Of Eating in Prep for 2025 Mr. Olympia Debut
Find his meal list from the video below:
Meal 1
- 200 grams of chicken (Megafit)
- 200 grams of white rice
- 100 grams of pineapple
- sea salt
Wilkin kicks off the day with chicken and rice. He adds pineapple to aid digestion and help restore low glycogen levels after a night of sleep.
“Pineapple helps with digestion, protein synthesis, and also just a good little fructose treat. We’ll eat this and head into the office.”
Meal 2: Pre-Workout
- 100 grams of Rice n Grinds (unflavored, 70 grams of carbs)
- 15 grams of almond butter (Pride Foods)
- 100 grams of blueberries
- 7 ounces of chicken (Megafit)
Wilkin has used this pre-workout meal for over five years, giving him the advantage of knowing how his body will respond to it during preps.
“Second meal is late morning or right around noon. This will be the pre-workout. Usually, the time I train is in the early afternoon. Me and Martin have always liked that, a couple meals in me but not too much food, but enough to have the energy to train. This is what works for me.”
Meal 3: Post-Workout
- 80 grams of Rice Krispies Treat cereal
- 2 scoops of whey protein
Wilkin enjoyed his “Boss of Outlaw” post-workout special next, which was a simple mix of whey protein and cereal.
“Best meal of the day and most simple. The Boss of Outlaw post-workout. Rice Krispies puff cereal. It’s about 65 grams of carbs and 65 grams of protein.”
Meal 4
- 200 grams of chicken (Megafit)
- 200 grams of white rice
- Flavor Gang Nerdy Sanchez Sauce
- 75 grams of pineapple
He took down around 60 grams of protein during his fourth meal, which closely resembled what he ate for breakfast.
“Probably 55-60 grams of protein, carbs, you’re looking at 60-70 grams total. Overall, an easy meal, continuing the deficit on a lower day today,” said Wilkin.
Meal 5
- 2 eggs
- 5 ounces of filet steak
- 100 grams of Rice n Grinds (unflavored & carrot cake)
- 20 grams of almond butter (Pride Foods)
Before his final carb-free meal of the day, Wilkin ate eggs with steak and rice mixed with almond butter to maintain his healthy fats.
“This is probably my favorite meal, the most fats,” he adds. “This is one of the best steaks I’ve had, especially from a meal prep company, and I look forward to it every night.”
Meal 6
- 2 scoops Whey Protein (Vanilla Oatmeal Cookie RAW Itholate)
- 20 grams no added sugar/salt Budder (Pride Foods)
- 10 oz of water
Wilkin finished the night off with a protein shake and nut butter. He admits there have been fewer high days during prep since they are pushing extremely hard for conditioning.
“I could put this into a creami, like everyone does online and shit, but honestly, I would rather just drink it and go to bed. That’s where I’m at during this time of day.
Get it done and go to bed. This is one of the lower days of prep on food. I think we’ve done three higher days for this prep. Most days have been like this; we are really pushing conditioning.”
The 2025 Mr. Olympia is set for a spectacular event. In addition to names like Samson Dauda, Derek Lunsford, Hadi Choopan, and Nick Walker, Wilkin will have a stable of fellow debutants to deal with: Rubiel “Neckzilla” Mosquera, Ugolnikov “Good Vito” Vitalii, and Urs Kalecinski are all wildcards, leaving the show impossible to predict.
With such stiff competition, Wilkin knows his conditioning levels have to be on point for Olympia. He believes this diet, along with his coach, Stefan Kienzl’s guidance, will be the key to his success.
Watch the full video from the Brett “The Butcher” Wilkin YouTube channel below:
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