Brett Wilkin shares his diet from training - what 5000 kcal looks like in his rendition

Brett Wilkin is one of the stalwarts of the bodybuilding world, even though he hasn't been heard from much in the last few months. When he won the packed Bigman Weekend PRO in 2022, securing qualification for the Olympia, his form looked absolutely breathtaking. But then came the health complications that saw Brett Wilkin unable to eat properly, forcing him to miss the Olympia. But now the American pro seems to have recovered and plans to compete again.

In his latest video, he shares his current diet, which counts a whopping 5000 kcal per day. And to make matters worse, he has supplemented the simple food list with practical tips for the best possible digestibility. The day starts with a great list of supplements ranging from vitamin C to various kidney and liver support supplements to EAAs, greens and glutamine.

He starts his day with 135 grams of rice porridge with cinnamon and 25 grams of almond butter. To this is added a banana and as a source of protein, Brett indulges in 4 eggs and 5 oz (just under 150 grams) of chicken. The second meal is in a similar vein, but the banana is replaced by blueberries, the eggs are dropped, and the amount of chicken is increased to about 170 grams.

He adds that it is the carbohydrates from rice that his body digests well and therefore seeks them out. "It's very simple - you need to give your body something it's used to digesting. It's much more about the efficiency and not so much about the taste."

A workout follows, during which Brett drinks a shake containing 50 grams of carbohydrates, a scoop of creatine, 10 grams of glutamine and nearly a litre of water. After the workout comes a post-workout shake consisting of 65 grams of protein and 110 grams of Kellogg's Rice Krispies cereal.

"After a workout, we need instant fuel. So technically after a workout, I have my third meal of the day, which consists of fast carbs and fast protein. We want to replenish glycogen and not slow down digestion in the process, so there's no fat in this meal."

The following are two very similar dishes that again contain rice as a carbohydrate source. First, Brett has 250 grams of rice with beef and avocado oil, but then he swaps the beef for chicken and uses almond butter again as a source of fat. He finishes the fifth meal with a banana for flavour.

"Meal number four is my favourite because it's the simplest dish. It takes about 5 minutes, although it takes me about 10-15 minutes. It's really simple. I have a lot of rice products in my diet and I don't do a lot of variations because I want to get the digestion right,"

Brett adds. The sixth meal then represents the final meal of each day and consists of 60 grams of protein, 100 grams of frozen blueberries, 30 grams of almond butter, 100 grams of oatmeal and about a quart of water.

You can then check out Brett's current diet in his YouTube video, where you'll learn, among other things, that he's planning his return to the competition stage in 12 weeks. And we can't help but wish him the best of luck for that: