• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The BarBend Logo in white.

BarBend

The Online Home for Strength Sports

  • News
    • CrossFit
    • Strongman
    • Bodybuilding
    • Powerlifting
    • Weightlifting
    • HYROX
  • Reviews
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Mini-Massage Guns
    • Supplements
      • Best Protein
        • Best Vegan Protein Powders
        • Best Whey Isolate Protein Powders
        • Best Mass Gainer
        • Best Protein Bars
      • Best Pre-Workouts
        • Best Pre-Workout for Women
        • Best Pre-Workouts for Men
        • Best Non-Stim Pre-Workouts
        • Strongest Pre-Workouts
      • Best Creatine
      • Best Electrolyte Supplements
      • Best Greens Powder
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Fat Burners
      • Individual Supplement Reviews
    • Cardio Equipment
      • Best Treadmills
      • Best Rowing Machines
      • Best Exercise Bikes
      • Best Ellipticals
      • Best Recumbent Bikes
      • Individual Cardio Equipment Reviews
    • Strength Equipment
      • Best Adjustable Dumbbells
      • Best Dumbbells
      • Best Kettlebells
      • Best Barbells
      • Best Squat Racks
      • Best Weight Benches
      • Best Resistance Bands
      • Best Leg Extension Machines
      • Individual Strength Equipment Reviews
    • Apparel
      • Best Weightlifting Shoes
      • Best Cross Training Shoes
      • Best Running Shoes
      • Best Gym Shorts
    • Fitness Tech
      • Best Running Apps
      • Best Fitness Trackers
      • Best Workout Apps
      • Best Smart Scales
    • Support Gear
      • Best Lifting Straps
      • Best Gym Bags
      • Best Lifting Gloves
      • Best Wrist Wraps
  • Nutrition
    • Diets
      • Carb Cycling
      • Vertical Diet
      • Reverse Dieting
      • Carnivore Diet
      • Ketogenic Diet
      • Intermittent Fasting
      • IIFYM Diet
    • Muscle Gain
      • How to Dirty Bulk
      • Go From Cutting to Bulking
      • Eat These Carbs
      • How to Eat for Muscle
    • Fat Loss
      • Macros for Fat Loss
      • Calorie Deficits
      • Natural Fat Burners
      • Cut 2 Pounds Weekly
    • Supplement Guides
      • Pre-Workout
      • Whey Protein
      • Mass Gainers
      • Greens Powders
      • Creatine
      • BCAAs
    • Daily Protein Needs
    • Pre- and Post-Workout Nutrition
    • Foods With Creatine
    • Bulking Tips
  • Training
    • Exercise Guides
      • Deadlift
      • Bench Press
      • Back Squat
      • Overhead Press
      • Lat Pulldown
      • Shoulder Exercises
      • Chest Exercises
      • Ab Exercises
      • Quad Exercises
      • Biceps Exercises
    • Training Guides
      • Beginner’s Guide to the Gym
      • How to Build Muscle
      • Guide to Muscle Hypertrophy
      • How to Train on a Cut
    • Workouts
      • Back Workouts
      • At-Home Workouts
      • Chest & Back Workouts
      • Full-Body Workout
      • HIIT Workouts
      • Bodybuilding Workouts
      • Farmer’s Carry Workouts
    • Programs
      • 5×5 Program
      • Bodybuilding Programs
      • Push-Up Program
      • Pull-Up Program
      • 5/3/1 Program
      • Powerbuilding Program
      • German Volume Training
      • Build Your Own Program
  • Calculators
    • Protein Intake Calculator
    • Macros Calculator
    • BMR Calculator
    • Squat Calculator
    • Calorie Calculator
  • Community Forum
Home » Bodybuilding News » Brett Wilkin's 6,000 Calorie Bulking Diet Includes a Cheat Meal Every Other Day

Brett Wilkin’s 6,000 Calorie Bulking Diet Includes a Cheat Meal Every Other Day

The Men's Open competitor consumes 6,000 calories per day across throughout six meals to grow his physique.

Written by Maximilian Angle
Updated by Phil Blechman on April 3rd, 2025

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:

https://www.youtube.com/watch?v=SRxedPMgI9g&feature=youtu.be&ab_channel=Brett%22TheButcher%22Wilkin

[Related: Check Out Powerlifter and Bodybuilder Hunter Henderson Lift a 250-Pound Atlas Stone]

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.

 

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 
 
 

 

A post shared by Brett “The Butcher” Wilkin (@brett_wilkin)

[Related: Generation Iron Releases “Kai” — A New Documentary About Bodybuilder Kai Greene]

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 Kidney Aid
  • Liver Aid
  •  K2 + D3
  • Vitamin C
  • Immune Multi 

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.

 

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 
 
 

 

A post shared by Brett “The Butcher” Wilkin (@brett_wilkin)

[Related: 7-Time Mr. Olympia Phil Heath Reveals Who He Thinks Can Dethrone Big Ramy This Year]

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

About Maximilian Angle

Maximilian is a native Pennsylvanian located out of Bloomsburg, Pa passionate about nature, especially gardening and nature conservation, natural bodybuilding, and being a full-time Dad. He is certified through ISSA as a freelance Personal Trainer.

View All Articles

Primary Sidebar

Latest Reviews

Featured image for the Ironmaster Super Bench Pro V2 Review

Ironmaster Super Bench Pro V2 Review (2025): Our Expert’s New Favorite FID Bench

Titan T3 Power Rack Review

Titan T3 Power Rack Review (2025): An Expert-Approved Rig Beckoning to Budget-Minded Athletes

Our tester works out at the beach in preparation for the Rogue Resistance Bands Review

Rogue Resistance Bands Review (2025): Tested by a Certified Personal Trainer

Barbend tester Jake Herod works out on a Force USA Trainer

Force USA G3 Review (2025): Our Experts Tested This Compact All-In-One Rack for Small Home Gyms

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2025 · BarBend Inc · Sitemap