Mr. Olympia, Phil Heath’s Workout Routine And Diet


Phil Heath as Mr. OlympiaPhillip Jerrod Heath  also commonly known as Phil Heath or “The Gift” is an American IFBB (International Federation of Bodybuilders) professional bodybuilder and the fourth time winner of Mr. Olympia since 2011.

Heath had always been athletic since childhood  and he played basketball while he was in high school.

He got interested in bodybuilding in 2002 but his career in the arena kick started in 2005 when he won entry into the IFBB pro championship after he won at the NPC (National Physique Committee). Ever since there was no looking back for Heath.

This year, 2014, again saw Phil Heath outlasting his rival Kai Greene for the third time in three years in a row to claim his fourth consecutive Mr. Olympia title on Saturday night at the 50th edition of Joe Weider’s Olympia in Las Vegas.

Phil Heath’s Stats

Phil Heath contesting for Mr. Olympia

Personal Info

  • Birth Name:                      Phillip Jerrod Heath
  • Known as:                        Phil Heath or “The Gift”
  • Was born on:                   18th December , 1979

Vital Stats

  • His height:                                     5’9″
  • His off- season weight:             127 kgs
  • His pre- contest weight:           113 kgs
  • Arms:                                                 23 inches
  • Legs:                                                  32 inches
  • Calves:                                              20 inches
  • Neck:                                                  18.5 inches
  • Waist:                                               29 inches

The Gift’s workout Regime

Heath normally gives two hours for his workouts and it mainly includes  three to five exercise per body part. He mainly focuses on the workout techniques, alike Arnold Schwarzenegger and Ronnie Coleman, who were both multiple winners of the Mr. Olympia contest themselves and he keeps in mind that his body needs the time to recover from the workout.

Chest
Incline Bench Press 4 sets of 10 reps
Flat Bench Press 4 sets of 10 reps
Decline Bench Press 4 sets of 10 reps
Flat Dumbell Flyes 4 sets of 10 reps
Back
Pull-ups 5- 7 Sets. Reps upto failure
Bent over Rows 5 Sets of 8- 10 Reps
Lat-Pulldowns 5 Sets of 8- 10 Reps
Seated Low-Rows 5 Sets of 10 Reps
Hyperextensions 5 Sets of 12 Reps with weights
Deadlifts 5 Sets of 3 of 8-12 reps
Biceps
DB or Barbell Curls 4 sets of 10 reps
Preacher Curls 4 sets of 10 reps
Incline Curls 4 sets of 10 reps
Hammer Curls 4 sets of 10 reps for Triceps
Pushdowns 4 sets of 10 reps
Skull Crushers 4 sets of 10 reps
Donkey Kickbacks 4 sets of 10 reps
Shoulders
Military Barbell Press 3 Sets of 8- 10 Reps
Side Raises 3 Sets of 8- 10 Reps
Front DB Raises 3 Sets of 8- 10 Reps
Rear DB Raises 3 Sets of 10 Reps
DB Military Press 3 Sets of 12 Reps
Upright Rows 3 Sets of 12 Reps
Quads/ Hamstrings
Back Squats 3 Sets of 8- 10 Reps
Leg Press 3 Sets of 10 Reps
Leg-Extensions 4 Sets of 10 Reps
Hack Squats 3 Sets of 10 Reps
Walking Lunges 2 down and back
45 degree Lunges 2 Sets of 10 Reps for hamstrings
Standing Leg Curl 3 Sets of 10 Reps
Russian Deadlifts 4 Sets of 10 Reps
Lying-down Leg Curls 4 Sets of 10 Reps
Seated Leg Curls 4 Sets of 10 Reps
Ham n’ Glute Raises 5 Sets of 10 Reps
Calves
Standing Calve Raises 3 Sets of 14- 20 Reps
Seated Calve Raises 3 Sets of 12- 20 Reps
Seated Calve extensions 3 Sets of 12- 16 Reps
Donkey Calve Raises 3 Sets of 10 Reps

Phil Heath’s all- round diet plans

Heath’s high volume of heavy training demands the appropriate amount of food – which means a lot of food. As a basketball player, Heath made sure to take two or three meals a day but now as a body builder, Heath eats as many as seven meals a day.

The size and content of his meals differs depending upon whether he is in the off-season and not preparing for any contests or whether he is trying to gain muscle while getting ready for a competition and trying to lose body fat to reveal the detail of his muscles.

Phil Heath’s diet while he is preparing for any competition is much different from his normal everyday diet. Let us have a look at Heath’s pre-competition workout first of all and then we will have a sneak peek at his normal diet at various times of the when he is not competing.

Pre- Contest Diet
Meal 1
2.5 cups egg whites
1 cup of oatmeal
Meal 2
12 oz. white chicken breast
1 cup of brown rice
Steamed vegetables
Meal 3
12 oz. beef tenderloin
Medium sweet potato
Training Time
Pre-Workout
naNO Vapor Hardcore Pro Series
naNOX9 1 serving
Post-Workout
Cell-Tech Hardcore Pro Series
Nitro Isolate 65 Pro Series
Meal 4
12 oz. beef tenderloin
Medium sweet potato
Meal 5
12 oz. white chicken breast
1 cup of brown rice
Meal 6
12 oz. halibut or tilapia
Steamed broccoli
Meal 7
13 oz. halibut or tilapia
Steamed broccoli
Below is Heath’s everyday diet when he is not preparing for any competition and we will be hearing why he follows this diet and how it benefits him from Jim Stopanni, PhD. in Exercise Physiology, Hany Rambod, The Pro Creator, online trainer/nutritionist to 4x “Mr. Olympia”- Phil Heath and from the body builder himself.
Meal 1
7 a. m
8 egg whites
8 oz top sirloin steak
Lawry’s Steak Rub seasoning
1 1/2 cups oatmeal
1 serving Vitakic
300 mg
500 mg vitamin C
500 mg fish oil
Total consumption: 745 calories, 101g protein, 38 carbs, 21g fat

“Because it’s first thing in the morning, which is a key time for gaining mass, I use two protein sources: eggs and steak. Eggs are absorbed fairly quickly and they’re easy for the body to assimilate. Combining them with a slower-digesting protein source, such as sirloin, gives a timed-release effect.”

-Phil Heath

“Phil gets a good serving of slow-digesting carbs with oatmeal. Research shows that when athletes eat slow carbs for breakfast they have more energy and burn more fat throughout the day and during workouts. This helps build mass, while keeping bodyfat low.”

-Jim Stopanni

Meal 2
9 a. m
12 oz sirloin steak
Lawry’s Steak Rub seasoning
1 1/2 cups white rice
1,500 mg glucosamine
Total consumption: 939 calories, 104 g protein, 80 g carbs, 22 g fat

“Beef can’t be beat in terms of its strength-supporting creatine content. Creatine plays a vital role in the regeneration of ATP [adenosine triphosphate, i.e., energy], which fuels muscle contraction, so we load up on natural sources before training.”

-Hany Rambod

“Phil takes glucosamine to help with joint recovery. A lot of bodybuilders think this is an ‘old man’s’ supplement. But the truth is, when you train hard and intensely, your body needs all the help it can get to keep your joints running smoothly.”

-Jim Stopanni

Meal 3
11:30 a. m
12 oz ground turkey, 93% lean
1 tbsp grape seed oil
1 tsp chili powder
1 tsp onion powder
1 tsp basil
12 oz potato, baked
2 tbsp ketchup
Total consumption: 903 calories, 59 g protein, 82 g carbs, 38 g fat

“We change things up slightly, using protein sources like ground turkey instead of steak, and sometimes throw in one or two whole eggs. The additional calories and fat from the eggs can help trigger new growth. Plus, this type of occasional change keeps Phil sane while eating clean during the offseason.”

-Hany Rambod

“Getting your protein from a variety of sources–such as turkey, eggs, beef, chicken and dairy–is important because each type of protein has a different amino acid makeup, as well as different kinds of fats. These critical nutrients aid muscle growth.”

-Jim Stopanni

Pre- Workout
12:40 p.m
1-2 scoops naNO Vapor Hardcore Pro Series
1 serving naNOX9 Hardcore
1 scoop NQP-47
Total consumption: 275 calories, 33 g protein, 32 g carbs, 0 g fat

“I use all three, but I don’t take the full dose of naNO Vapor. I’ll use one or two scoops rather than the recommended three because I don’t need the stimulants. I want to increase blood flow as much as possible before training, and the extra arginine really helps.”

-Phil Heath

“Nitric oxide boosters are important before workouts, not just because the better pump makes you look bigger in the gym. That pump stretches the membranes of the muscles and that signals the muscles to grow bigger.”

-Jim Stopanni

Workout
1 p.m 2 scoops IntraVol (intraworkout)
Total consumption: 160 calories, 0 g protein, 40 g carbs, 0 g fat

“Branched-chain amino acids help give me energy to push out those last few reps, and they keep my muscles full.”

-Phil Heath

“BCAAs grow muscle. A study we conducted with the Weider Research Group and presented at the 2009 Annual Meeting of the International Society of Sports Nutrition found that trained guys taking BCAAs during workouts added almost 10 pounds of muscle in eight weeks.”

-Jim Stopanni

Post- Workout replenish
2:30 p.m
1 serving Cell-Tech Hardcore Pro Series
1 serving Nitro Isolate 65 Pro Series
500 mg vitamin C
500 mg fish oil
Total consumption: 620 calories, 65 g protein, 86 g carbs, 1 g fat

“I split these up–drinking the protein shake first, and then the creatine 15-20 minutes later. Splitting it up doesn’t disturb digestion or my appetite, so I’m able to eat my next whole meal when I’m supposed to. If I drink them together, the last thing I want to do is eat the next meal.”

-Phil Heath

“The post workout meal is the most critical meal of the day. This is the one time of day when the muscles are like sponges. Creatine, sugars and amino acids are literally sucked up by the muscles, so get these nutrients into your body within 30 minutes after workouts.”

– Jim Stopanni

Meal 4
3:30 p. m
12 oz chicken, boneless, skinless
2 tbsp honey barbecue sauce
12 oz yam, baked
1 tsp cinnamon
1 serving Vitakic
Total consumption: 990 calories, 111 g protein, 102 g carbs, 12 g fat

“We don’t limit seasonings and condiments, such as teriyaki and barbecue sauces, offseason–they help get the food down, which means more calories for growth.”

-Hany Rambod

“As important as the postworkout meal is, this one is also critical for maximizing muscle growth. It’s important to eat this whole-food meal about an hour after your postworkout shake to keep muscle protein synthesis elevated longer. It means you are building up muscle for a longer time, which leads to more muscle growth.”

-Jim Stopanni

Meal 5
6 p. m
10 0z teriyaki chicken
1 1/2 cups white rice
3 12-oz diet Cokes
1 Philadelphia roll
1 cream salmon roll (tempura fried)
2 large pieces tempura-fried shrimp
2 pieces hamachi yellowtail sushi
6 pieces hamachi yellowtail sushi
6 pieces sake salmon sushi
Mixed salad

Total consumption: 2,407 calories, 130 g protein, 288 g carbs, 78 g fat

** this is a restaurant meal

“Don’t try this at home! Cheat meals like this are only used when trying to push through plateaus. We’ll do this every few days, usually before an intense training day, to help spur new muscle growth.”

-Hany Rambod

“Remember, this is the offseason; it’s time for growth, not fat loss. Fats from fried tempura and cream cheese will actually keep testosterone levels elevated, and that leads to more muscle growth.”

-Jim Stopanni

Meal 6
8 p.m
1 serving Cell-Tech Hardcore Pro Series
1 serving Nitro Isolate 65 Pro Series
500 mg vitamin C
500 mg fish oil
Total consumption: 942 calories, 104 g protein, 80 g carbs, 22 g fat

“This meal is one that I can easily find at most restaurants. I usually eat out more with my family in the offseason, and I’m not concerned if I end up taking in an extra ounce or two–I can get away with it right now.”

-Phil Heath

“Most guys would be worried about the faster digestion of white rice, but it does have an anabolic effect due to the insulin boost. Insulin helps muscle grow. So in the offseason, Phil is more concerned with insulin’s growing capabilities than its fat-storing capabilities.”

-Jim Stopanni

Meal 7
10: 30 p.m
12 oz tilapia
1 tbsp grape seed oil
Lawry’s Lemon Pepper seasoning
Broccoll, Unlimited*
500 mg vitamin C
500 mg fish oil
Nutrient values based on 2 cups
Total consumption: 617 calories, 95 g protein, 12 g carbs, 23 g fat

“This is a great alternative to beef–quick and easy to digest. It’s a lighter protein source that won’t cause bloat, so it’s perfect before bedtime.”

-Hany Rambod

“No real need to calculate broccoli intake, especially in the ‘growing’ season. It provides so few carbs, with good fiber. Plus it contains a phytochemical that can help keep estrogen levels down, which can help to maximize testosterone levels.”

-Jim Stopanni

Meal 8
1:00 a.m
MEAL 8 (optional)
10 oz ground sirloin, 95% lean
Lawry’s Steak Rub seasoning
Steamed mixed vegetables, unlimited*
Nutrient values based on 2 cups
Total consumption: 796 calories, 108 g protein, 41 g carbs, 22 g fat
One day’s total consumption: 9394 calories, 910 g protein, 881 g carbs, 239 g

“If Phil is up late or he’s still hungry, we add in another meal. The extra calories and protein aren’t going to hurt–they’re going to keep him anabolic. If he’s out at night and misses a meal, we’ll add more to this meal to make up for the lost calories.”

-Hany Rambod

“Even though Phil is in mass-gain mode, he still curbs carbs later at night. That’s because insulin sensitivity is a bit lower at night, which means if you eat a high-carb meal at night, you may need more insulin released than earlier in the day. That could lead to more fat storage.”

“These are some big numbers on all accounts. But remember, Phil is 270 pounds of pure muscle. It takes a lot of protein and carbs (over 3 g per pound for each), as well as calories (35 per pound) not only to maintain this kind of freaky mass but also to continue making gains in lean muscle mass.”

-Jim Stopanni

“I drink about a gallon of water a day in the offseason. When you’re eating a lot of carbs, you don’t need to pound gallons and gallons of water. My offseason diet is more structured than in years past. Before, I would switch items in my meals at random; now, I only stick to the plan. Even if the change is simple, it can make a drastic difference in my physique.

My highest offseason weight was 276 pounds. That was in 2008, and I wasn’t as lean-looking as I am now at just six pounds lighter. Eating starchy carbs like potatoes instead of brown rice has helped me grow while staying lean, and I don’t feel as bloated.”

-Phil Heath

 

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