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Phil Heath diet complete Nutrition Plan olympia muscle gaining meal

Phil-Heath

Phil-Heath

Transforming himself from a Basketball player to a Professional Bodybuilder, took him only a few years to win his first professional bodybuilding show and few more to win his first Olympia title . Phil Heath treats his gym like work place and train hard with appropriate diet . Phil heath has got huge muscular body which is completely ripped with astonishing muscular additions and many valuable changes in his body ,which shows his determination towards his diet and workout in Bodybuilding .

 

The difference between a Bodybuilder who strode into Gold's Venice in 2005 to 4 time Mr Olympia is 60 pounds as he was 215-pounds at that time is now 275-pounds and for this he has to add 60 pounds lean muscle on his body which is a big deal with ample clarity of muscle as in Olympia not many Bodybuilders take 3rd position in the debut , was like winning a lottery for him but underneath was immense hard work that he had put in to get there.

 

Phil tries to have 7-8 hours sleep during night and if he feels tired during the day takes 45-60 minute's nap post-workout, keeping in mind muscle soreness because Phil has to keep in mind that he shouldn't be sore for more than one or two days after training a particular body-part. Bodybuilders diet is divided into various shifts and Phil Heath eats frequently the whole day to maintain his monstrous body as Basketball player heath used to have 3 meals per day but Bodybuilder Heath takes seven meals a day as he has to fuel such a high volume of training which requires to have seven meals a day.

Content of his meal depends entirely on the training program he is in as off season program or getting ready for competition as in his competition days he tries to loose fat and work on the clarity of the muscle rather size and has to cut down his calorie intake and more on protein .

 

Some of the Bodybuilding food that Phil Heath diet is comprised off and contain ample amount of protein are :

EGG WHITES : Egg whites are quickly absorbed protein and get to muscles right away.

CREATINE : Helps to increase muscle strength and improve performance.

GLUTAMINE: Supports workout and muscle recovery, Enhances immune function, Improves intestinal health.

BCAA's:  Increase muscle retention and maximize fat loss much more effectively than non-supplemented groups.

Phil-Heath-bicep

Phil-Heath-bicep

CHICKEN BREAST:  Chicken breast, particularly skinless chicken breast, is a healthy low-calorie food and rich in protein.

RED MEAT:  It is said to be the slowest absorbing protein, as it provides a timed-release effect while one is sleeping.

Phil heath Off Season Meal Plan :

Meal 1

  • Anabolic VITAKIC™
  • 12 oz. chicken
  • 1 cup of egg whites
  • 1 cup of cream of rice

Meal 2

  • 12 oz. 94% ground beef
  • 2 cups of white rice

Meal 3

  • 12 oz. beef tenderloin
  • 8 oz. whole wheat pasta
  • 12 oz baked potato (73 g)

Meal 4

  • 6-8 oz. beef tenderloin
  • 10 oz. white potato
  • ground turkey

During Workout:

  • Gifted Nutrition Accelerate™ -2 scoops
  • Growtein™ -1 scoop
  • B.Y.L.T.™- 1 serving

Post Workout:

  • Gifted Nutrition Ultimate ISO WHEY™ -2 scoops
  • Growtein™- 1 scoop
  • Gifted Nutrition BCAA's- 1 scoop
  • Gifted Nutrition L-Glut-amine- 1 scoop
  • Oatmeal Cookie

Meal 5

  • 12 oz. chicken
  • 1 cup of spinach

Meal 6

  • 12 oz. of 94% ground beef
  • 1 cup of broccoli

Meal 7

  • 2 tbsp. of almond butter
  • Nitro Isolate 65™ Pro Series
  • 6 steamed asparagus spears

Before Bed

  •  Gifted Nutrition Colostrum-1 scoop
  • 1 serving of *Amino Zzz™
Phil-Heath-tricep

Phil-Heath-tricep

 

Phil Heath Competition Time Meal Plan :

Meal 1

  • 2.5 cups egg whites
  • 1 cup of oatmeal
  • 8 oz top sirloin steak

Meal 2

  • 12 oz. white chicken breast
  • 1 cup of brown rice
  • Steamed vegetables

Meal 3

  • 12 oz. beef tenderloin
  • Medium sweet potato

Meal 4

  • 12 oz. beef tenderloin
  • Medium sweet potato

During Workout:

  • Gifted Nutrition Accelerate™ -2 scoops
  • Growtein™ -1 scoop
  • B.Y.L.T.™- 1 serving

Post Workout:

  • Gifted Nutrition Ultimate ISO WHEY™ -2 scoops
  • Growtein™- 1 scoop
  • Gifted Nutrition BCAA's- 1 scoop
  • Gifted Nutrition L-Glut-amine- 1 scoop
  • Oatmeal Cookie

Meal 5

  • 12 oz. white chicken breast
  • 1 cup brown rice

Meal 6:

  • 12 oz. halibut / tilapia
  • Steamed broccoli

 Meal 7:

  • 12 oz of Beef Tenderloin
  • Steamed Spinach
  • 4 slices cucumber

Before Bed

  •  Gifted Nutrition Colostrum-1 scoop
  • 1 serving of *Amino Zzz™.

 Supplements that Phil Heath use during his competitions and off season days :

Vitamin C : 1 g

Multivitamin: 2 capsules.

Multimineral : 2 capsules.

Fat burner: 2 capsules

Eicosapentaenoic acid : 300 mg

Docosahexaenoic acid : 300 mg

Gamma linoleic acid : 350 mg

Phil-Heath-posing-front-and-back

Phil-Heath-posing-front-and-back

Conjugated Linolenic acid : 350 mg

Probiotics : 2 capsules

Creatine:Pre/Post (5 g)

Glutamine :Pre/Post/wake  5g, 10g, 5g

Nitric oxide booster: 3,000 g

CHEAT MEALS:

  • You can take a cheat meal ones in a week but that to in some set of boundaries .
  • Some of examples that a cheat can be of would be a cheeseburger (1/2 pound)/  fries / dessert/ usually a piece of cheesecake.

To keep his Motivation alive Phil shares his way of staying motivated which is, he tries to stay positive and always focused and don't really  go by what other people say . Checks his body in mirror every-time and ask a simple question to himself that "Can i get better ?"

For his diet Phil says : " In the morning, 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, then drinking protein shake first, and then the creatine 15-20 minutes later, then i eat my next whole meal.  If I drink them together, the last thing I want to do is eat the next meal."

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