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- Hey, what's up Muscle and Strength?
IFBB pro Brett Wilkin here. (laughs)
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What's up Muscle and Strength?
IFBB pro Brett Wilkin here
and I'm gonna take you through a full day of eating.
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I start my morning out, so I make my green shake.
So I call this a greens concoction
'cause it's a lot more than greens,
has a little bit of everything.
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I'll take this with like my morning pills as well.
My, you know, my health pills, my immune multi,
my kidney protectors, everything like that.
So I'll do that after the cardio and everything.
And that kind of starts out the day.
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This is just the first time I've ever had a prep
in the winter.
So it's kind of different, you know,
just kinda just the morning routine part.
Where you have to come out and clean off your car
and you barely have body fat on you
so everything's cold.
But Hey, that's what makes you tougher
and makes more memories.
So we started, we started about 12 weeks out.
Like I said, we were already in a good position
with a good off season.
So it was more so just, you know,
flip the switch and get after it.
So Matt called me up, you know, probably two,
no three months ago now.
And he said, "let's do the Arnold, man.
This is your time.
This is your chance."
And I said, "let's fucking do it."
And it's been head down since that
and it's been a great, great prep and I can't wait
until we all see the finish here in four weeks.
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So we came in at already a good spot
and we just kind of kept this 20 minutes in
the entire time, five days a week.
And so my body's just continued to respond off it.
I've leaned out, you know,
hitting all the markers on Matt's checklists
in regards to conditioning, that we don't have to.
If you start doing too much cardio too early-
So say you start your prep
and you're just like
I'm doing five days of 60 minutes right away.
Where do you go from there, you know?
When you get six weeks in,
your body weight stops dropping,
your body fat starts, just stops dropping.
Where do you go from there?
You gotta go to an hour and a half cardio,
then two hours cardio, and two and a half hours cardio.
Like you put yourself in a hole.
So it's about, like I said, starting out lower
and getting the most out of the least
and then making the changes as needed,
as truly needed.
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Last night we officially started my YouTube channel.
So Brad "The Butcher" Wilkin.
I'll be doing a lot of content, you know,
leading up to the Arnold.
So I'm excited about this, man.
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- Try just like this.
See if you can get rid of some,
so much noise in there.
Yeah, right there.
Well, you know, as they get, as everybody gets in shape,
you know, it starts to look better.
You adjust a little bit
'cause sometimes when you're eight weeks out,
things look a little bit different
than when you're like three or four weeks out.
So you just adjust the pose
and if he likes it then it's good. (laughs)
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All these great body builders in Colorado, huh?
- Seriously, yeah.
Being able to keep that waist controlled and smaller
while putting on mass has been a big benefit
and it's gonna be a strong point for me.
And it comes down to these stuff like I'm in here,
if I have four or five mornings doing just abs
after pictures and posing,
this is one of my favorite splits I do.
So I'll do the hanging leg raises 20 to 25.
I'll come down here and I'll actually sit on this.
Now, I'm not credit for this.
I actually just saw this on Charles Glass' YouTube
not too long ago.
So this is a way to kind of work your obliques
without building them.
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All right, we're back at the crib for meal one.
So I have 13 1/2 ounces of egg whites,
I have two whole eggs in here.
I have 125 grams of oats,
quick oats that are grounded down.
20 grams of almond butter and 50 grams of blueberries.
This is a really good shake for me.
I digest it very well, very convenient.
So I might sometimes, you know, stay at the gym
after doing all that morning stuff and just work there.
So I'll just take this with me and get it down easy.
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So outside of, you know, obviously training
and living the body building and competitive lifestyle,
especially with prep, a lot of time goes into that too,
but obviously there's a lot more time throughout the day.
And you know, people kind of wonder what else
goes on in our lives in that aspect.
So my wife and I, so Ivana Ivusic and myself,
we run a business here called Team Conquer Culture.
So that's just kind of our encompassing, our coaching,
personal training, lifestyle clients overall,
just our business model in general.
And it's just her and I.
You know, she coaches a lot of females,
I coach a lot of males
and this is kind of what keeps us busy
and kind of what honestly, what kind of started it all.
I'm good at seeing the bigger picture of things.
And you know, this has been a very good resource here
to start here in Denver and it's kind really propelled us.
And why I want to continue to stay here
for a while until our next big opportunity arises.
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Meal two.
This is my pre-workout meal.
About to go down there, we're gonna head to the gym.
So after this morning,
after we did, you know, progress pics,
sent them over to the coach, Matt Jansen,
you know, that dictates my day.
We decided we're gonna do high meals.
So I have a baseline day, like I said, and a high day.
We're gonna do high meals for meals two and three.
So that's pre-workout and post-workout.
Today we are doing 150 grams of the Rice N Grinds here,
put it in two minutes.
- [Man] That's seven ounces?
- Eight ounces.
We have 35 grams of nut butter here too.
Right now with prep, I can eat a little bit closer
'cause it digests faster.
But anywhere between 45 minutes to an hour.
With this schedule, you know,
with always being always being busy,
that's kind of, you just have to do it.
You can't, I can't sit around too much or I'll,
like I said, you'll fall behind on meals
and be up all night.
So every two and a half to three hours
I'm putting something, I'm eating some kind of food.
So it's constant, but that's what we gotta do
to do what we do.
And once you just get over that and just do it
and that's when the results happen.
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We're doing a little Bro Chat live here.
So we got-
- [Dan] Definitely everywhere,
they might call something else like-
- Dan in the studio on the Bro Chat today
for a little bit.
What's up guys?
- [Man On Video] Is that Dan?
- Dan the man! - What up bro?
- [Man On Video] Dan, what are you fucking doing?
- It's just been a little bit different here.
This, you know, still figuring out my body, you know,
I'm years behind experience from James and Ian.
So it's still seeing new shit.
A lot more muscle maturity this time around.
Seeing, you know,
things that came in early and like stuck in
and like just shit I haven't seen before.
And so just kind of figuring these things out.
I've been able to eat a little bit more this prep obviously
and I've used that in the training.
It's been so efficient.
So like I haven't seen any dip in strength
which has been awesome.
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So we're here, we're running errands.
Ivana's trying to figure out this new electrical vehicle
that we're loaning out.
We can't figure it out.
So always on the go, but I got meal three in here.
We trained 20 minutes ago,
I just wasn't ready to eat yet.
So I got it in the car here.
So we're doing a hot, or it's a high post workout
and pre-workout.
You already saw the pre so post is gonna be very similar.
It's gonna be 150 grams of Rice N Grinds
from Pride Foods with 20 grams of almond butter
on top of it.
So 150 Rice N Grinds, 20 grams almond butter,
and then protein source is just 60 grams worth
of protein from a whey isolate.
So this is a good post workout.
Get it in quick, feed the muscles we just,
you know, tore down in that good back session.
So I'll get this down and I'll eat again here,
probably in an hour and a half.
That'll be a little bit quicker for meal four
but for now let's eat, refuel, and keep going about our day.
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You like sweet potato?
I know you like spaghetti,
do you like sweet potato?
What's your favorite food?
Sweet potato, red meat, and apples.
Tell 'em.
Yes, you don't get any right now.
You get your own-
No.
- [Man] Who is this?
Introduce us.
- This is Rosco.
Rosco came from Serbia about five months ago.
He's 11 months old now.
And he is my best friend. (laughs)
He's great.
Ivana brought him over from Serbia.
He's a lagotto romagnolo, it's an Italian breed dog.
So obviously he's hypoallergenic
so everybody thinks he's a freaking doodle,
but he's not a doodle.
He's a special dog, but he's been great.
He's been an awesome dog.
It's been fun.
So with that said, we go to meal four.
So this is the meal I do after.
So I did the-
watch out Bubba.
So now we're eating 250 grams of chicken,
300 grams of sweet potato,
and then that stuff sprinkled on top there
is some of the new fit butter I just got.
So that should be good on top of that.
But usually I use almond butter,
but my almond butter's over in the truck
and we have to go get it.
But this is the, this is a blend of it so it'll work.
And I put a little bit of cinnamon on there and sea salt.
So if you've never had cinnamon, almond butter,
and sea salt on sweet potato, I dare you to try it.
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You got meal number five here, going down.
This is my happy place.
It's 8:00 PM,
I'm watching some, I'm watching some Bro Chat.
So it's a good time to be.
So this is finally my relax time.
You know, I still got another meal after this
but this is kind of when I wind down,
this is one of my favorite meals of the day.
I do this all year round
but this is just that old steak and rice.
So I got nine ounces of steak.
I got, this is one of those rice bowls that I use,
the Bibigo.
It's 70 grams worth of carbs that comes into, you know,
in a microwaveable rice bowl.
I just pour it on here.
So we've got 70 grams worth of carbs from rice.
And in the middle here is the secret sauce.
It's the Butcher Sauce.
So it's like a chimichurri dipping sauce.
So really, really good on steak.
I always have it on my steak.
So this is a staple.
You know, we even got this down, you know,
we even got this done out in the cold
so this is gonna taste even better.
So gonna watch this, hang out,
feed everybody here, and enjoy the rest of the night.
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This is it.
Meal six is here, then's off the bed.
So to finish it out, we have five ounces of chicken,
with three whole eggs,
and then 130 grams of oats, with 20 grams of peanut butter.
So I mix that up with some cinnamon.
Whole bunch of eating today.
Hope you guys enjoyed it.
You know, whole day is,
had a fun time doing it.
So make sure you subscribe to this channel
and make sure you like this video as well.
Thank you.
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