Bodybuilder Brett Wilkin is currently on a rigorous 5000-calorie diet in preparation for the 2023 Olympia. He recently shared his full day of eating on YouTube, giving fans a glimpse into his nutritional routine. Wilkin, a rising contender in the Men’s Open division of the IFBB Pro League, initially competed in the Classic Physique and 212 divisions but struggled to find success. After taking a break from competition, he returned to the stage in the Men’s Open division and secured a runner-up finish at the 2021 Chicago Pro. However, his momentum waned in 2022, with seventh-place finishes at both the Arnold Classic and the Boston Pro. Despite this setback, Wilkin quickly rebounded with a win at the Bigman Weekend Pro, earning him a spot in the 2023 Olympia. Under the guidance of renowned coach Joe Bennett, Wilkin is determined to make a splash in his Olympia debut and aims for a top ten finish.
Wilkin recently shared his diet and supplement stack for the 2023 Olympia. He will continue following this diet until he is ten to eight weeks out from the show, at which point he will make adjustments. His first meal of the day consists of a protein shake made with oats, whey protein isolate, blueberries, and almond butter. This meal provides him with 84.74 grams of protein, 85 grams of carbohydrates, and 11.50 grams of fats, totaling 686 KCal.
For his second meal, Wilkin incorporates a balanced portion of fats, carbohydrates, and protein. He emphasizes the importance of using healthy oils and includes pure avocado oil in two or three of his meals each day. This meal typically includes rice cereals, ground beef, and pure avocado oil, providing him with 69.75 grams of protein, 57 grams of carbohydrates, and 62.75 grams of fats, totaling 1090 KCal.
The pre-workout meal is crucial for bodybuilders, as it needs to fuel their intense workouts without causing discomfort. Wilkin’s pre-workout meal consists of rice cereals, blueberries, almond butter, chicken, and seasoning sauce. This meal supplies him with 83 grams of protein, 91 grams of carbohydrates, and 23 grams of fats, totaling 1020 KCal. Wilkin emphasizes the importance of routine and ensuring that his body is accustomed to the meal’s ingredients to avoid digestive issues during training.
Following his workout, Wilkin consumes a post-workout shake within 45 minutes to an hour. This meal focuses solely on carbs and protein, with no fats included. The goal is to replenish glycogen stores quickly, so a protein shake made with rice cereals, a banana, and whey protein isolate is the ideal choice. This meal provides him with 59 grams of protein, 103 grams of carbohydrates, and 4 grams of fats, totaling 696 KCal.
Wilkin refers to his fifth meal as a “fat meal” due to the inclusion of beef and avocado oil, alongside protein and carbohydrates. This meal consists of jasmine rice, beef, avocado oil, and cold-pressed organic orange juice, providing him with 65 grams of protein, 70 grams of carbohydrates, and 14 grams of fats, totaling 1165 KCal.
For his final meal of the day, Wilkin opts for a rice and chicken combination. This meal includes chicken, rice, almond butter, and sea salt for seasoning, providing him with 71 grams of protein, 75 grams of carbohydrates, and 17 grams of fats, totaling 750 KCal.
In total, Wilkin’s daily macronutrient and caloric intake amounts to approximately 433 grams of protein, 481 grams of carbohydrates, 132 grams of fats, and 5406 KCal. It’s important to note that these values are approximate and sourced from various online nutritional information.
In addition to his diet, Wilkin also incorporates supplements into his routine. He splits his supplements into two batches and consumes them with either his second or third meal of the day. His supplement stack includes EAA Greens Powder and GI Plus.
Wilkin plans to follow this diet for the next three to four weeks, after which he will make further adjustments as needed. With the 2023 Olympia featuring a tough lineup of competitors, Wilkin understands the importance of maintaining optimal conditioning, size, and overall package to secure a top spot.
Overall, Brett Wilkin’s dedication to his diet and training regimen showcases his commitment to achieving success in the bodybuilding world. As he continues to fine-tune his physique and prepare for the 2023 Olympia, fans eagerly anticipate his performance on the prestigious stage.
