“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

“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

“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

“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

“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

“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

“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

“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

“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

“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

“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

Is Phil Heath Workout And Diet Plan Right For Me?

The answer is No. This workout and diet plan may not be safe for you. According to Dr. Jude LaBarbera, you should never blindly follow any workout regime. These athletes have conditioned their bodies over long periods of time under strict supervision of personal trainers and doctors. What you should do instead is to consult a registered medical practitioner before you decide to take up any intense workout program.