Open Division bodybuilder Brett Wilkin took us through a typical day of eating for himself while he tries to pack on size for his next competition in a video posted to Wilkin’s YouTube channel on Aug. 24, 2022. Wilkin has much to prove this competition season and has made significant progress in his off-season through this diet.
Wilkin keeps things simple — effective macros for his goals while not being bland flavorwise. He kicks off his day of eating, which consists of 6,000 calories across six meals, with a protein shake. Follow along via the video below:
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Meal One
- 12 ounces of fat-free milk
- One scoop of RAW Whey Itholate protein powder
- 150 grams of oats (dry weight)
- 35 grams of almond butter
- 100 grams of blueberries
Wilkin rushed to head out and get his day started at Destination Dallas — a gym in Allen, TX — so he blended everything into a smoothie for the road after. He drank it with his supplement stack and allowed himself 30 minutes to digest it before eating his first meal. Wilkin doesn’t make his egg white shake anymore. He isn’t often hungry in the morning, so he switched things up to help balance his appetite building throughout the day.
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Wilkin keeps his diet simple so that can stick to his scheduled meals while on the road as he travels for work. Preparation is key as he would rather have a meal with him just in case he’s stuck without a clean meal for several hours.
Fail to prepare, prepare to fail.
Wilkin’s green drink is essential to his daily diet for digestion. It consists of:
- Water
- Two ounces of lemon juice
- Revive GI+
- Revive Green Powder
- Revive Collagen
- EAAs
- Revive Fiber
Wilkin uses Revive Green Powder instead of vegetables. Vegetables are too much volume for the number of calories he needs for his goals, so a powder replacement helps smooth out his digestion.
Morning Supplements
Revive and RAW are two of Wilkin’s sponsors, and he included their products throughout his day.
Meal Two — Pre-Workout
After product meetings at Destination Dallas, Wilkin dug into his next meal:
- Seven ounces of chicken breast
- 150 grams of Fudge Brownie Rice N’ Grinds (dry weight)
Wilkin explained that he keeps his pre and post-workout meals solely protein and carbs with no added fats so that he can burn through them quickly. This helps his appetite for his larger meals as added fat slows down the digestive process.
Intra-Workout Drink
- 50 grams of carbs from Gatorade powder
- Five grams of RAW Creatine
- 10 grams of RAW Glutamine
- 25 grams of carbs from RAW Intra
Wilkin’s intra-workout initiates his recovery and keeps his energy levels elevated and his hydration up to par.
Meal Three —Post-Workout
Having just completed his workout and his muscles hungry for more food, Wilkin walks us through his third and post-workout meal:
- Two scoops of RAW Intra
- 60 grams of RAW Whey Itholate protein powder vanilla
- 12 ounces of strawberry banana Naked juice
- One banana
Wilkin called this meal “The Banger,” as he wants to get it down within 30 to 60 minutes after his workout.
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Meal Four
- Eight ounces of 93 perfect lean beef
- 100 grams of rice
- 12 ounces of orange juice
MegaFit is a recent sponsor of Wilkin. They supply many of his meals, especially his protein. It makes his meal prepping simpler. MegaFit has been key for Wilkin during his off-season. He’s kept his weight up high while traveling due to the ease of shipping the meals to wherever he travels to.
Meal Five
Fresh out of the shower and ready to eat again, Wilkin sat down and dug into meal five. It was a low-fat meal before heading to a party where he planned to have a cheat meal:
MegaFit Signature Meal: Sweet and Sour Chicken consisting of:
- Eight ounces of sweet and spicy seasoned chicken
- 100 grams of rice
- Pineapple
- No sugar added Sweet Baby Ray’s BBQ sauce
Evening Supplements
- Revive Omega-3
- Revive Kidney Aid
- Liver Aid
- Revive Glucose
- Revive Digest Aid
Wilkin considers the additional supplements in the evening necessary to excel at his level in bodybuilding. Overcoming fatigue can be challenging, especially with so much traveling, and the additional supplements help offset that.
Meal Six — Cheat Meal
Wilkin allows himself a cheat meal for his last meal every other day when he is in the off-season. He needs to consume additional calories and cheat meals make it easier to reach those caloric goals. Wilkin enjoyed a variety of food during the party, including:
- Orange salmon
- Roasted chicken
- Bread with dip
Wilkin stressed that he only allows himself a cheat meal after he has consumed his other five meals and only once every two days.
Featured image: @brett_wilkin on Instagram
