Brett Wilkin Breaks Down Massive 5,000-Calorie Day Of Eating Preparing For Olympia

Day of eating
Brett Wilkin YouTube/Instagram

Brett Wilkin has changed his diet plan during this stage of prep for the 2023 Olympia.

Brett Wilkin continues to rise in the Men’s Open division. He is qualified for the 2023 Olympia and continues to share his prep at different times. Recently, he shared his new 5,000-calorie diet during this stage of prep.

Wilkin won the 2022 Romania Muscle Fest Pro, becoming one of the first competitors to qualify for the 2023 Olympia. Prior to that, he took a break from competing. He was the runner-up in the 2021 Chicago Pro but fell down scorecards a bit in 2022. Wilkin would finish seventh during both the Arnold Classic and Boston Pro that year.

Now, Wilkin is preparing to make some noise on the biggest stage. He will follow this diet plan until about eight weeks out of competition before cutting back and entering the final stages.

Brett Wilkin
Brett Wilkin Instagram

Meal One

The first meal of the day for Wilkin is a protein shake that includes protein and carbs to gain energy early in the morning. This shake will include 84.74 grams of protein, 85 grams of carbs, and 11.5 grams of fat.

  • 100g oats
  • 65g Whey Protein Isolate
  • 100g blueberries
  • 25g almond butter

Meal Two

Wilkin makes sure to have balance in his second meal of the day and stresses they importance of oils. He urges others to look into oils that are used in your foods. This meal will consist of 69.75 grams of protein, 57 grams carbs, and 62.75 grams fat.

  • 70g rice cereals
  • 8oz ground beef
  • 10g pure avocado oil

Meal Three

The third meal of the day is Wilkin’s pre-workout meal and is one of the most important of the day. This will consist of 83 grams protein, 91 grams, carbs, and 23 grams fat.

“This is just the bread and butter. I know what I get out of it. So, it’s going to get a routine of, so your body gets used to those. You know what it’s going to be like when you’re training. You don’t have to deal with digestive issues during training.”

  • 110g rice cereals
  • 100g blueberries
  • 25g almond butter
  • 8oz chicken
  • Sauce for taste

Meal Four

The fourth meal of the day is another shake, which Brett Wilkin has after hitting the gym. This will be low in fat and high in carbs, consisting of 59 grams protein, 103 grams carbs, and only four grams of fats.

“I want something here that is purely carbs and proteins. So, no fats in this meal. That’s probably the only meal right now that I don’t have fats in because this is just something immediate.”

  • 110 grams rice cereals
  • 1 banana
  • 65g Whey Protein Isolate

Meal Five

Wilkin then adds another meal that adds more healthy fats into the diet plan.

  • 250g jasmine rice
  • 8oz ground beef
  • 10g avocado oil
  • 8oz organic orange juice

Meal Six

The final meal of the day for Wilkin is basic. It consists of 71 grams protein, 75 grams carbs, and 17 grams fats.

  • 8oz chicken
  • 250g rice
  • 25g almond butter
  • Sea salt for taste

The final macronutrient and calorie intake for Brett Wilkin over the course of six meals includes 433 grams of protein, 481 grams of carbs, and 132 grams of fats. Wilkin also shares his supplement stack of essential amino acids, greens powder, and GI plus.

Wilkin will follow this diet for close to one month before shifting gears in his next level of prep for the biggest show of the year. Brett Wilkin is looking to improve his physique and enter the Olympia at his very best to contend for better positioning.

For more news and updates, follow Generation Iron on FacebookTwitter, and Instagram.

Greg Patuto
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation,, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.