As Brett Wilkin prepares for his next bodybuilding competition, nutrition becomes paramount. After dealing with digestion issues that prevented him from competing in the 2023 Mr. Olympia, Brett Wilkin is determined to optimize his diet.
In a recent YouTube video, he detailed his 5,000-calorie full day of eating, providing insight and tips for better digestion 12 weeks before showtime.
Supplement Stack
Before diving into his meals, Brett Wilkin emphasizes the importance of supplements in his routine.
He begins his day with a digestive drink from Revive Supplements, which includes GI Plus, EAAs, Glutamine, Daily Greens, Liver Revive, Lipid Revive, Kidney Revive, Blood Pressure Revive, Vitamin C, and RAW Replenish.
These supplements are crucial for his health, especially given his diet’s limited vegetable intake. “These are vital,” says Wilkin. “You’ll see throughout the day I’m not a huge vegetable guy.”
Related: Brett Wilkin Trains Chest and Shoulders In Preparation for His 2023 Mr. Olympia Debut
Meal 1: A Flavorful Start
Brett Wilkin kicks off his day with a meal that fuels his body and satisfies his taste buds.
His first meal includes 135 grams of Rice N Grinds with peanut butter and coconut cream, a touch of cinnamon, 25 grams of almond butter, 4 eggs, 5 ounces of chicken seasoned with Everything Bagel Sesame Seasoning, and a banana.
He highlights that dieting doesn’t have to be bland: “You can still diet and it tastes pretty good too,” he says.
He sources his protein from MegaFit meals, ensuring a consistent and high-quality intake.
Meal 2: Simplicity for Performance
For his second meal, Brett Wilkin sticks to simplicity and what works best for his digestion.
He consumes 130 grams of Rice N Grinds, 30 grams of almond butter, 6 ounces of chicken, a sprinkle of cinnamon, and 100 grams of blueberries.
“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,” he explains.
Brett Wilkin Intra-Workout Nutrition
During his training sessions, Brett Wilkin ensures he stays fueled and hydrated.
His intra-workout nutrition includes 50 grams of carbs, 1 scoop of creatine, 10 grams of glutamine, and 30 ounces of water.
This combination helps maintain his energy levels and supports muscle recovery.
Related: Brett Wilkin Reveals His 5 Best Biceps Builders for Massive Arms
Meal 3: Post-Workout Fuel
Post-workout nutrition is critical for recovery and muscle replenishment.
Wilkin’s third meal consists of 65 grams of Vanilla Oatmeal Cookie Bum Itholate Protein Powder, 110 grams of Rice Krispies Cereal, and 8 ounces of water.
He focuses on quick-acting carbs and proteins, avoiding fats to ensure rapid digestion.
“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,” he says.
Meal 4: A Simple Favorite
Brett Wilkin’s fourth meal is one of his favorites due to its simplicity and ease of preparation. It includes 250 grams of pre-made rice, 8 ounces of 93/7 ground beef, taco seasoning, and a bit of avocado oil.
“Meal number four is 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 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,” he shares.
Meal 5: Another Protein-Rich Option
For his fifth meal, Brett Wilkin switches from beef to chicken but keeps the structure similar.
He consumes 8 ounces of chicken, 225 grams of pre-made rice, 30 grams of almond butter (with brown sugar and cinnamon flavor), and a banana.
This meal continues to provide the necessary nutrients while maintaining digestibility.
“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],” he explains.
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Meal 6: Ending on a Nutritious Note
Brett Wilkin concludes his day with a protein-packed meal. Brett Wilkin‘s final meal includes 60 grams of Vanilla Oatmeal Cookie Bum Itholate Protein Powder, 100 grams of frozen blueberries, 30 grams of almond butter, 100 grams of quick oats, and 8 ounces of water.
This meal ensures he ends his day with a balance of proteins, carbs, and fats, aiding in overnight recovery and muscle growth.
“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 had to take care of that first,” he says.
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Related: Nick Walker and Brett Wilkin’s Intense Leg Workout
Conclusion
Brett Wilkin’s 5,000-calorie full day of eating showcases his meticulous approach to nutrition as he prepares for his next bodybuilding competition.
By focusing on simple, easily digestible foods and incorporating a comprehensive supplement stack, he aims to avoid the digestive issues that plagued him last year.
With 12 weeks until his next show, Brett Wilkin is dedicated to bringing his best physique to the stage, demonstrating that proper nutrition is key to success in competitive bodybuilding.
His regimen not only provides insight for aspiring bodybuilders but also underscores the importance of tailoring one’s diet to individual needs and performance goals.
Source:
Raw Nutrition SLAVE DIET Full Day of eating | tips 4 IFBB Pro Brett Wilkin