Phil Heath, a seven-time Mr. Olympia champion, has inspired millions with his dedication and impressive physique. Nicknamed "The Gift," Heath transitioned from basketball to professional bodybuilding in 2002 and dominated the sport, winning the IFBB Mr. Olympia consecutively from 2011 to 2017. His success is attributed not only to his intense workout routines but also to his meticulously planned diet. This article delves into Phil Heath’s diet plan, offering insights into how he fuels his body for peak performance and muscle growth.
Current Stats
- Height: 5’ 9
- Weight: 250 lbs (in contests), 280 lbs (off-season)
- Age: 39 years
- Birthday: December 18, 1979
- Birthplace: Seattle, Washington
- Accolades: Seven-time Mr. Olympia winner
Workout Principles
Phil Heath's training philosophy emphasizes consistency and finding what works best for the individual. He believes in the importance of not overcomplicating training with exotic movements if the current routine is effective. Heath acknowledges that some days he doesn't count sets, while on others, he's mindful of not overworking due to upcoming cardio or training sessions.
Phil Heath's Workout Routine
Heath's workout routine is intense, typically lasting around two hours, and guided by Hany Rambod's FST-7 (Fascia Stretch Training) system. He trains each body part twice, a practice favored by bodybuilding legends like Arnold Schwarzenegger and Ronnie Coleman. His training split consists of four days of weightlifting with a rest day in between, followed by a cardio day, and concluding the week with another rest day.
Here's a breakdown of Phil Heath's workout routine:
Monday: Legs
Heath's leg routine includes 10 exercises, varying in sets and rep ranges:
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- Stiff Legged Deadlift (4 sets of 8-10 reps)
- Lying Leg Curls (7 sets of 10-12 reps)
- Seated Leg Curls (4 sets of 15-20 reps)
- Standing Calf Raises (7 sets of 10-12 reps)
- Leg Press Calf Raises (7 sets of 10-12 reps)
- Seated Calf Raises (4 sets of 10-12 reps)
- Leg extensions (4 sets of 10-12 reps)
- Front Squats (3 sets of 12 reps)
- Leg Press (7 sets of 7 reps)
- Hack Squats (3 sets of 12 reps)
Tuesday: Chest and Triceps
On Tuesday, Heath focuses on his chest and triceps with 8 different exercises:
- Dumbbell Incline Press (4 sets, 10-12 reps)
- Dumbbell Incline Fly (4 sets, 10-12 reps)
- Hammer Strength Bench Press (3 sets, 10-12 reps)
- Pec-Decks (7 sets, 10-12 reps)
- Triceps Pushdown (3 sets, 10-12 reps)
- Dips (3 sets, 10-12 reps)
- Close-Grip Bench Press (3 sets, 10-12 reps)
- Lying Triceps Extension (7 sets, 10-12 reps)
Wednesday: Rest
Wednesday is dedicated to rest and recovery, with an emphasis on consuming nutritious food.
Thursday: Back and Biceps
Thursday's routine targets the back and biceps, incorporating 10 different exercises with sets around 10-12 reps:
- Wide-Grip Pull-Ups (3 sets of 10-12 reps)
- Power-Grip Chin-Ups (3 sets of 10-12 reps)
- T-Bar Rows (4 sets of 12 reps)
- Bent Over Rows (4 sets of 12 reps)
- One-Arm Dumbbell Rows (3 sets of 10-12 reps)
- Straight Arm Pulldowns (7 sets of 10-12 reps)
- Standing EZ-Bar Curls (3 sets of 12 reps)
- Hammer Curls (3 sets of 12 reps)
- Concentration curls (3 sets of 12 reps)
- Hammer Strength Preacher Curls (7 sets of 8-10 reps)
Friday: Shoulder and Traps
Friday is dedicated to shoulders and traps, with 6 exercises varying in sets and rep ranges:
- Smith Machine Military Press (4 sets of 10-12 reps)
- Dumbbell Front Raise (4 sets of 10-12 reps)
- Upright Rows (4 sets of 10-12 reps)
- Dumbbell Lateral Raise (7 sets of 10-12 reps)
- Dumbbell Shrugs (4 sets of 12 reps)
- Barbell Shrugs (4 sets of 12 reps)
Saturday: Cardio
Saturday focuses on various cardio exercises, chosen based on personal preference.
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Sunday: Rest
Sunday is another rest day for Phil Heath.
Phil Heath's Diet: Fueling the Machine
Phil Heath's diet is a crucial component of his bodybuilding success. He consumes approximately 400 grams of protein, 600 grams of carbohydrates, and 5000 calories per day. During pre-contest periods, he slightly reduces his caloric intake. His commitment to his diet is evident in the precision with which he plans his meals. Each component of his nutrition plan is carefully selected to optimize his body’s performance and aesthetics.
Key Takeaways
- Phil Heath follows a strict daily diet to support his intense training and muscle growth.
- His meal plan for mass includes a high protein intake, complex carbohydrates, and healthy fats.
- Phil Heath emphasizes the importance of proper nutrition for muscle growth and overall health.
- He incorporates favorite supplements like protein powder, BCAAs, and creatine for muscle growth.
- Phil Heath focuses on the importance of macronutrients like protein, carbohydrates, and fats in his diet for optimal performance and recovery.
- Pre- and post-workout meals are crucial for fueling and recovering from intense training.
- Phil adjusts his caloric intake and macronutrient focus based on whether he is in off-season or competition season.
A Typical Day of Eating
Here's a sample of Phil Heath's diet plan:
- Meal 1: 1 cup of oatmeal, 2.5 cups of egg whites
- Meal 2: 12 oz chicken breast, steamed vegetables, 1 cup of brown rice
- Meal 3: 12 oz beef tenderloin, medium-sized sweet potato
- Meal 4: Same as meal 3
- Meal 5: 1 cup of brown rice, 12 oz white chicken breast
- Meal 6: Steamed Broccoli, 12 oz halibut or tilapia
- Meal 7: Same as meal 6
Heath's meal plan is meticulously crafted to promote muscle mass while minimizing fat gain. His approach typically includes multiple meals throughout the day, often ranging from six to eight, each designed to provide a steady supply of nutrients. A typical day might start with a breakfast rich in protein and complex carbohydrates, such as egg whites paired with oatmeal or whole-grain toast. This combination not only fuels his morning workouts but also sets the tone for sustained energy levels throughout the day.
In addition to breakfast, Heath incorporates lean protein sources like chicken breast, turkey, and fish into his lunch and dinner meals. These proteins are complemented by a variety of vegetables and healthy fats, such as avocados or nuts, which contribute essential nutrients and support overall health. For instance, a post-workout meal might consist of grilled salmon with quinoa and steamed broccoli, providing a balanced mix of protein, carbs, and micronutrients. This structured meal plan ensures that Heath receives adequate calories and nutrients to support his intense training regimen while promoting muscle recovery and growth.
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Nutrition Tips from Phil Heath
Phil Heath often shares valuable nutrition tips that reflect his extensive experience in bodybuilding. One of his primary recommendations is the importance of meal prep. By preparing meals in advance, athletes can ensure they have access to healthy options at all times, reducing the temptation to indulge in unhealthy foods. Meal prepping allows for better control over portion sizes and macronutrient ratios, which is crucial for anyone serious about their fitness goals.
Another key piece of advice from Heath is to prioritize whole foods over processed options. He advocates for a diet rich in fruits, vegetables, lean proteins, and whole grains, emphasizing that these foods provide not only the necessary macronutrients but also vital micronutrients that support overall health. For example, incorporating a variety of colorful vegetables into meals can enhance nutrient intake while also adding flavor and texture. Additionally, Heath stresses the importance of hydration; drinking sufficient water throughout the day is essential for optimal performance and recovery.
Phil Heath's Favorite Supplements for Muscle Growth
In addition to a well-structured diet, Phil Heath utilizes various supplements to enhance his muscle growth and recovery. One of his go-to supplements is whey protein powder, which he often consumes post-workout to quickly replenish protein stores and kickstart muscle repair. Whey protein is known for its high bioavailability and rapid absorption rate, making it an ideal choice for athletes looking to maximize their recovery.
Heath also incorporates branched-chain amino acids (BCAAs) into his regimen. These essential amino acids play a crucial role in muscle recovery and can help reduce muscle soreness after intense workouts. By taking BCAAs before or during training sessions, Heath ensures that his muscles are adequately supported throughout his workouts.
Additionally, he regularly includes creatine in his supplement stack; creatine is well-researched for its ability to enhance strength and power output during high-intensity training.
Supplements & Recommendations
Phil Heath uses the following supplements to help fuel his gains:
- BCAA’s
- Multivitamin
- Creatine
- Pre-Workout
- Whey Protein
While the exact brands Phil Heath uses aren't specified, here are some general recommendations based on the categories he includes:
- Best Pre-Workout Overall
- Best Whey Protein
- Best Multivitamin
- Best BCAA
The Importance of Macronutrients
Macronutrients-proteins, carbohydrates, and fats-are fundamental components of Phil Heath's diet, each serving a specific purpose in supporting his bodybuilding goals. Protein is perhaps the most critical macronutrient for Heath; it provides the building blocks necessary for muscle repair and growth. He typically aims for a high protein intake, often exceeding one gram per pound of body weight. This focus on protein ensures that his muscles have the necessary resources to recover from strenuous workouts.
Carbohydrates also play a vital role in Heath's nutrition plan. They serve as the primary source of energy for intense training sessions and help replenish glycogen stores post-exercise. Phil often chooses complex carbohydrates like brown rice, sweet potatoes, and whole grains to provide sustained energy release throughout the day.
Meanwhile, healthy fats are included in moderation; sources like olive oil, nuts, and fatty fish contribute essential fatty acids that support hormone production and overall health. By balancing these macronutrients effectively, Heath optimizes his performance while promoting muscle growth.
Pre- and Post-Workout Nutrition
Pre- and post-workout nutrition are critical components of Phil Heath's dietary strategy. Before training sessions, he focuses on consuming a meal rich in carbohydrates and moderate in protein to fuel his workouts effectively. A typical pre-workout meal might include oatmeal topped with fruit or a protein shake blended with banana and spinach. This combination provides readily available energy while also ensuring that he has the necessary nutrients to support muscle function during exercise.
Post-workout nutrition is equally important for recovery. Phil emphasizes the need for a quick source of protein and carbohydrates immediately after training to kickstart the recovery process. A common post-workout meal for Heath might consist of a whey protein shake combined with a banana or a serving of rice cakes topped with almond butter. This approach helps replenish glycogen stores while providing essential amino acids needed for muscle repair. By prioritizing these nutritional strategies around his workouts, Heath maximizes his training effectiveness and supports optimal recovery.
Off-Season vs. Competition Season Nutrition
Phil Heath's dietary approach varies significantly between off-season and competition season phases. During the off-season, when he focuses on building mass and strength, he increases his caloric intake to support muscle growth. This phase allows him to consume more carbohydrates and fats while maintaining a high protein intake. He often indulges in slightly more flexible eating patterns during this time, allowing for occasional treats while still prioritizing nutrient-dense foods.
As competition season approaches, however, Heath shifts gears dramatically. In pre-competition, Heath typically reduces his caloric intake by about 500-1000 calories, focusing more on protein and vegetables while cutting down on carbs and fats to achieve peak conditioning. The goal during this time is to achieve peak conditioning without sacrificing muscle size or strength. By adjusting his diet according to these phases, Heath ensures that he remains competitive while maintaining optimal health.
Applying Phil Heath's Nutrition Strategies
Incorporating Phil Heath's dietary principles into your own nutrition plan can be an effective way to enhance your fitness journey. One key takeaway is the importance of meal planning and preparation; by organizing your meals ahead of time, you can make healthier choices more consistently. Additionally, focusing on whole foods rather than processed options can significantly improve your nutrient intake and overall health.
Understanding macronutrient balance is another crucial aspect of Heath's approach that can be applied universally. Tailoring your protein, carbohydrate, and fat intake based on your individual goals-whether it's muscle gain or fat loss-can lead to more effective results. Lastly, paying attention to pre- and post-workout nutrition can optimize your performance and recovery, ensuring that you get the most out of your training sessions. By adopting these principles from Phil Heath’s diet, you can create a personalized nutrition plan that supports your fitness aspirations while promoting long-term health.
Bulking Diet
Phil Heath’s bulking diet is mainly about gaining a huge amount of muscle without unnecessary subcutaneous fat. Phil wakes up at 5:00 to 5:30 8-9 weeks before the competition. Immediately after waking up, he would do a half-hour cardio workout on fitness steps or treadmill. He uses a heart rate monitor and smart watch to achieve a heart rate of 145-150 to ensure that he is in an effective fat burning state. Then he returns home for breakfast. His breakfast consist of approximately 230 grams of minced chicken, 1.5 to 2 cups of egg whites and approximately 60 grams of carbohydrates - usually from rice in milk or oatmeal. According to Phil, oatmeal contains fiber which helps to absorb food. During the day, he eats every 2 to 2.5 hours. After counting all of his meals, we would have a daily caloric value of about 6400 kcal, which is a little lower by the end of his prep phase. These include, for example, 340 grams of cooked chicken, beef, minced turkey meat or white fish which are his main sources of protein except egg whites. He consumes a total of approximately 500 grams of protein a day and recommends other serious bodybuilders to consume at least 3 grams of protein per kilogram of their weight. He further pointed out that he prefers tilapia because it has a low mercury content. By the end of his contest prep, the fish is almost his only source of protein, “You surely don’t want to get mercury poisoning. Never." As the contest gets closer, he reduces carbohydrate intake to tone his muscles but keep them visually large. As for water, Phil drinks 4 to 7 liters of water a day, but only one big bottle of water over a few days within the last week before the contest. “This is how we get into a vascular, shredded look.” “I drink approximately 4 liters of water a day during the bulking phase. It is unnecessary to pour liters and liters of water into yourself if you are receiving enough carbohydrates. My off-competition diet is more organized than a couple of years ago. Previously, I randomly swapped meals, but now I adhere strictly to the plan. “Right now, I weigh 127 kilograms and I am more shredded compared to 2008 when I weighed 125 kg."
Heath's Instinctive Approach
Despite the fact that Phil has the whole diet thing down to a science, it’s more of the metaphysical sort rather than hard science. He isn’t one of those retentive types who needs to count and recount every gram of protein, carbohydrate and fat that enters his body - he eats more instinctively. He does, however, weigh his foods, but mostly just the meats to better estimate his protein intake.As for the source of his protein, Phil favors red meat, especially steak. “I eat a lot more red meat in the off-season than I do precontest,” he says. “I love red meat because it helps me put on weight. I don’t know if it’s the creatine, B vitamins or zinc, but red meat helps me grow." While his favorite cut is a flank steak (a lean cut that he favors in precontest mode), he’ll indulge in sirloin (often leaner than filet) during the off-season. Still, he tries to stick with the leanest cuts available.
Phil relies primarily on home-cooked meals year round. “If Jen [Laxson, his girlfriend] and I are cooking, I know exactly what’s going into my food,” he explains. Outside of red meat, he’s a fan of fish, especially when it’s wrapped in rice and dried seaweed. “I’m a sushi nut,” he admits. He also consumes salmon in steak form because this cold-water fish is high in omega-3s, one of the essential fatty acids. As he’s ramping up for a competition, Phil will swap out the salmon for a drier fish, be it tilapia or orange roughy. Chicken breast makes it onto the menu, but not as often as you might think.
While porridge is the first hit of carbohydrates Phil consumes during a typical off-season day, it’s far from the last. Typically he’ll take in 600 grams or so of carbs daily. “I know a lot of people hate hearing this, but I’m one of those guys who can stay pretty defined while eating a lot of carbs,” he says. “My body thrives on them. They keep my muscles full and round, so in the off-season I can eat as many as I want." Phil doesn’t measure his fat intake during off-season mode. Most of it comes from the beef and salmon steaks and the occasional cheat meal. He does estimate, however, that he rarely, if ever, consumes more than 100 grams of fat in a day. Being that a gram of fat contains 9 calories, that works out to a maximum of 900 calories per day from fat. Added to his intake of 600 grams of carbs and 400 grams of protein, Phil’s total calorie consumption will sometimes border on 5,000. “I could eat garbage during the off-season and probably get away with it,” Phil says. “But bodybuilding is my job, and I take it seriously. It’s not that difficult for me to eat clean year-round, and I feel better when I eat well and look better, too."
Phil Heath's Training Plan
Heath’s training involves three to five exercises per muscle group and lasts approximately two hours. He focuses on the technical performance of the exercises, similar to Arnold Schwarznegger or Ronnie Coleman, who were also multiple winners of Mr. Olympia. “My annual goal is to be bigger and better than last year. Competition is getting better and that’s why I’m still under more pressure. Nothing is easier. If I want to continue winning, I have to overcome myself. This constant racing does not mean that I’m doing something crazy in the gym. I stick to basic bodybuilding exercises. I exercise every muscle from multiple angles and I try to improve my weaknesses." Each one of Phil’s trainings begins with a short cardio workout - it’s part of his warm-up. Phil is coached by well-known Hany Rambod, who invented a special training program called “Fascia Stretch Training” (FST-7). FST-7 means performing 7 sets of one exercise at 6-12 reps with a 45 second break. Phil claims that you don’t have to invent any new exercises if the ones you’re using are working. Another tip from this phenomenal bodybuilder is that it is not necessary to fully spend all your energy at the fitness center to build muscles, especially if your body is not recovering fast enough or does not respond to training as you would like. So, smart training is the key to success.