Brett Wilkins Diet Plan and Workout Routine

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Brett Wilkins, known as “The Butcher,” is a rising star in bodybuilding. After an impressive second-place finish at the 2021 Chicago Pro, he is set to make his mark in the highly competitive Men’s Open division in 2022.

Operating his training center in Denver, Colorado, alongside his wife, Brett is fully committed to pushing his boundaries and achieving greatness in the sport.

Rising through the ranks, Brett earned his IFBB Pro League card in 2018 by emerging victorious at the 2018 NPC Junior Nationals as a Classic Physique bodybuilder

Recognizing the need for further development, he took a year off to refine his physique and prepare for future competitions after competing in the Toronto Pro and Puerto Rico Pro the following year.

Brett’s dedication and hard work paid off at the 2021 Chicago Pro, where he achieved his best professional placement, securing the second position behind Hunter Labrada

This outstanding performance demonstrated Brett’s determination and potential to excel at the elite Men’s Open bodybuilding level, setting the stage for his next challenge, the Arnold Classic 2022.

Brett Wilkins Diet Plan and Workout Routine
via brett wilkin instagram

Participating in the highly anticipated Arnold Classic 2022 alongside 13 other competitors, including three former champions, Brett was recognized as a formidable contender in the elite Men’s Open division.

 Although he did not claim the title at the Arnold Classic, Brett’s journey took an exciting turn when he emerged victorious at the 2022 Big Man Pro Show. The Big Man Pro Show marked Brett Wilkins‘ first professional victory, a significant milestone in his career. 

Overcoming challenges such as his coach’s absence and a disappointing second-place finish at the Romania Muscle Fest Pro, Brett showcased exceptional conditioning and confidence on stage, securing first-place votes from the judges. 

Despite being outsized by his competitors, his remarkable leanness and overall presentation earned him the coveted title at the Big Man Pro Show, further solidifying his position in the bodybuilding community and qualifying him for the highly anticipated Olympia 2023.

With his qualification for the Olympia 2023, Brett Wilkins faces a crucial decision. He can dedicate the year to thoroughly preparing for the Olympia, aiming for the ultimate prize in bodybuilding. 

Alternatively, he may compete in additional shows to earn more titles and cement his reputation as a dominant force in the sport.

Regardless of his path, the bodybuilding world eagerly anticipates Brett’s future performances, expecting nothing less than excellence. 

From earning his Pro League card to qualifying for the Olympia 2023, Brett Wilkins‘ journey exemplifies dedication, perseverance, and a relentless commitment to pushing the limits in bodybuilding. 

With notable successes at the Chicago Pro, the Arnold Classic, and the Big Man Pro Show, Brett has firmly established himself as a rising star in the Men’s Open division.

As he continues to refine his physique and showcase his undeniable talent, the bodybuilding community eagerly awaits his future accomplishments on the Olympia stage.

Brett Wilkin Diet and Nutrition Plan

brett wilkin diet
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Brett Wilkins, an Open Division bodybuilder, has shared insights into his typical day of eating. He follows a diet plan that prioritizes effective macronutrient ratios without compromising flavor. 

Throughout the day, he consumes 6,000 calories spread across six meals. Wilkins blends these ingredients into a smoothie for convenience, especially on the go. 

He allows himself around 30 minutes to digest the smoothie before moving on to his first solid meal. Wilkins keeps his diet simple to maintain consistency while traveling for work. 

He emphasizes the importance of preparation, ensuring he has clean meals readily available to avoid being without food for extended periods.

To aid digestion, Wilkins includes a green drink in his daily diet, which consists of water, two ounces of lemon juice, Revive GI+, Revive Green Powder, Revive Collagen, EAAs (Essential Amino Acids), and Revive Fiber.

Instead of consuming vegetables directly, he opts for Revive Green Powder as a more convenient option that supports digestion.

Wilkins supplements his morning routine with various products from sponsors such as Revive and RAW. These supplements include Revive Kidney Aid, Liver Aid, K2 + D3, Vitamin C, and Immune Multi.

Wilkins focuses on protein and carbohydrates for his pre-and post-workout meals, avoiding added fats. This enables him to quickly utilize these nutrients for energy while maintaining a healthy appetite for his larger meals, as fats slow down the digestive process.

Wilkins consumes an intra-workout drink to support recovery, sustain energy levels, and maintain proper hydration.

Wilkins refers to this meal as “The Banger” and aims to consume it within 30 to 60 minutes after completing his workout, allowing optimal recovery and nutrient uptake.

Wilkins mentions MegaFit as his recent sponsor, providing many of his meals, particularly protein sources

This arrangement simplifies his meal preparation, and he has maintained his weight effectively during his off-season, thanks to the convenience of shipping the meals to his travel destinations.

Wilkins includes these additional supplements in the evening to enhance his performance at the professional level of bodybuilding. They help counteract fatigue, particularly during periods of extensive traveling.

Wilkins allows himself a cheat meal every other day during the off-season. This final meal of the day allows him to consume additional calories, aiding in reaching his caloric goals. 

The food items enjoyed during the cheat meal, such as orange salmon, roasted chicken, and bread with dip, are mentioned.

Brett Wilkin Meal Plan

brett wilkin nutrition
via brett wilkin instagram

Here is a breakdown of Brett Wilkins‘ diet and nutrition plan:

Brett Wilkin Meal 1

  • 12 ounces of fat-free milk
  • One scoop of RAW Whey Isolate protein powder
  • 150 grams of oats (dry weight)
  • 35 grams of almond butter
  • 100 grams of blueberries

Brett Wilkin Meal 2

  • Seven ounces of chicken breast
  • 150 grams of Fudge Brownie Rice N’ Grinds (dry weight)

Brett Wilkin Meal 3

  • Two scoops of RAW Intra
  • 60 grams of RAW Whey Isolate protein powder (vanilla)
  • 12 ounces of strawberry banana Naked juice
  • One banana

Brett Wilkin Meal 4

  • Eight ounces of 93% lean beef
  • 100 grams of rice
  • 12 ounces of orange juice

Brett Wilkin Meal 5

  • MegaFit Signature Meal: Sweet and Sour Chicken
  • Eight ounces of sweet and spicy seasoned chicken
  • 100 grams of rice
  • Pineapple
  • No sugar added Sweet Baby Ray’s BBQ sauce

Brett Wilkin Meal 6

  • For the cheat meal, Brett allows himself various options such as orange salmon, roasted chicken, bread with dip, and other choices.

Brett Wilkin Workout Routine

brett wilkin workout split
via brett wilkin instagram

Bett Wilkin follows an intense leg workout routine targeting his quads and calves. 

Hack Squat Calf Raise Superset with Seated Calf Raise

  • Perform warm-up sets of 10-15 reps on the Hack Squat machine until reaching failure on a peak set.
  • Immediately move to the Seated Calf Raise machine and perform 10-15 reps.

Single-Leg Quad Extension

  • Perform single-leg quad extensions, focusing on a full range of motion.
  • Perform sets of 12-15 reps, increasing weight each set until reaching failure.
  • After failure, drop the weight by about 20% and perform as many reps as possible until failure again.
  • Drop the weight a second time and continue to fail.

Leg Press

  • Set your feet about 6 inches apart and low on the platform to emphasize the quads.
  • Lower the weight in a controlled manner for a 3-second count, pause briefly at the bottom, and explode up.
  • Perform sets of 12-15 reps, increasing weight each set until failing at a peak set of 15 reps.
  • Place wedges under your heels for stability and to shift the weight onto your quads.
  • Perform 15 rep sets, increasing weight each set until reaching failure on the peak set.
  • Abductor Machine:
  • Use the abductor machine to target the inner thighs.
  • Perform sets of 12-15 reps, focusing on contracting the muscles as you bring your knees together and returning the weight slowly.

Hack Squat

  • Perform the Hack Squat exercise at the end of the workout to avoid using heavy weights.
  • Set up on the machine with your shoulders on the pads and feet in the middle of the platform.
  • Lower yourself in a controlled manner, pausing at 90 degrees or below for 3 seconds per rep and exploding up.
  • Perform warm-up sets of 10-12 reps until reaching failure, and then perform one set to failure.

After reaching failure, decrease the weight and perform 1.5 rep sets, going all the way down, halfway up, back down, and then up on each repetition until failure.

Chest Workout Routine

Incline Cable Flyes

  • Perform inclined cable flies to warm the chest muscles and achieve good contraction and stretch.
  • Use the machine for greater control and stability compared to free weights.
  • Start with a heavy set, such as 65 lbs, and then perform back-off sets of 50 and 30 lbs to focus on form.

Inclined Bench Press on Smith Machine

  • Use the Smith machine for stability and to focus on the chest and delts without involving the triceps.
  • Work your way up to a challenging weight, such as three-and-a-quarter plates.
  • Perform a cluster set with four reps per round, resting for 10 seconds between rounds for 16 reps.

Flat Press on Machine

  • Target the middle part of the chest with a flat press on the machine.
  • Focus on explosive movements using the chest to press through instead of lunging forward.

Finisher: Standing Cable Chest Press

  • Use a cable chest press to target the upper, middle, and lower chest.
  • Adjust the angle of arm movement accordingly.
  • Perform ten reps each for the upper, middle, and lower chest in a set.
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