Phil Heath Diet Plan and Workout Routine

Table of Contents

Phil Heath is one of the greatest and most accomplished bodybuilders of all time, with an illustrious career and many achievements. 

Affectionately known as “The Gift,” he has claimed an incredible 7 Mr. Olympia titles, solidifying his status as a true powerhouse in bodybuilding. 

However, his journey to success was not easy, as he overcame a challenging childhood that fueled his unyielding drive for greatness.

Phil Heath was born in Seattle, Washington, in 1979 he faced adversity early on. With his parents working tirelessly to support the family, he often found himself alone and forced to fend for himself. 

During these formative years, he learned the invaluable skills of self-reliance, mastering the art of cooking his meals while dedicating himself to basketball training. This relentless work ethic became the foundation for his remarkable success later in life.

While pursuing his passion for basketball, Phil Heath discovered weightlifting, which quickly captivated his interest. Training at his school gym to enhance his vertical jump, he found immense joy in his fellow athletes’ camaraderie and shared dedication. 

Eventually, his love for basketball waned, leaving a void that the weight room could only fill. Returning to weight training, Phil rediscovered his true calling.

Phil Heath Diet Plan and Workout Routine
via phil heath instagram

Balancing multiple jobs while immersing himself in bodybuilding, Phil Heath maximized his limited free time to acquire knowledge about adequate nutrition and training techniques. 

He devoured countless bodybuilding magazines, absorbing every piece of information he could find. Armed with this newfound knowledge, he underwent a rapid transformation, gaining an impressive mass briefly. This extraordinary progress fueled his determination to pursue bodybuilding as his ultimate vocation.

In 2003, at 24, Phil Heath entered his first bodybuilding competition, the Rocky Mountain Northern Physique Committee championship. Weighing in at 192 pounds, he emerged victorious, earning the nickname “The Gift” for his exceptional talent. 

Buoyed by this initial triumph, Heath tried to replicate his success at the same event, only to finish second. Hungry for more victories and determined to banish the taste of second place, he intensified his training efforts, leading him to the NPC Colorado State Show, where he clinched the title of Mr. Colorado and secured valuable sponsorships. 

This significant win propelled him toward his ultimate goal of obtaining his pro card. In 2005, Phil Heath, now weighing around 215 pounds, set his sights on achieving his IFBB Pro-Card.

Competing in the NPC USA Championships, he successfully earned this coveted status. Transitioning to the professional level, he debuted at the Colorado Pro, again seizing the top spot. 

In 2008, after his appearance at the Arnold Classic, Phil Heath focused on the pinnacle of bodybuilding competitions, the Mr. Olympia contest. 

While he achieved commendable results in his initial attempts, securing third and fifth-place finishes, respectively, it was in 2010 that he experienced a breakthrough. Garnering a second-place finish at the Arnold Classic and Mr. Olympia, Heath’s ascent to dominance began.

phil heath food diet
via phil heath instagram

At 32, in 2011, Phil Heath claimed his first Mr. Olympia championship, marking the start of an unparalleled streak. Over the next seven years, he would reign as the undisputed Mr. Olympia, defending his title with unwavering determination. 

In addition to his Mr. Olympia victories, he triumphed at the Sheru Classic in 2011 and 2012 and the Arnold Classic Europe in 2013. These accomplishments solidified his status as a true icon in bodybuilding.

Regrettably, in 2018, Phil Heath’s extraordinary reign ended in a surprising upset, as he relinquished his Mr. Olympia title to Shawn Rhoden, finishing in second place. As of the present, this marked his last major bodybuilding appearance. 

However, Phil Heath remains incredibly active and has a passion for the sport, fueling hopes that he may triumph in future competitions.

Phil Heath’s remarkable journey from a challenging childhood to becoming a bodybuilding legend is a testament to his indomitable spirit, unrelenting work ethic, and unwavering commitment to excellence. 

With a resumé adorned with numerous titles and a reign as Mr. Olympia, Phil Heath has etched his name into the annals of bodybuilding history, leaving an indelible mark on the sport he loves.

Phil Heath Diet and Nutrition Plan

phil heath nutrition
via phil heath instagram

Phil Heath follows a rigorous diet and nutrition plan to fuel his body for intense training and competition. He typically consumes eight meals daily, ensuring he receives a steady supply of energy and nutrients throughout the day. 

In addition to his meals, he incorporates two protein shakes into his routine to support muscle growth and recovery.

To meet his specific dietary needs, Phil Heath includes a variety of whole foods in his meals. Lean protein sources, such as chicken breasts, beef, tilapia, and egg whites, feature prominently in his diet. 

These protein-rich foods help in muscle development and repair. He also incorporates complex carbohydrates like sweet potatoes, white rice, and roasted potatoes to provide energy for his demanding workouts.

Phil includes vegetables like asparagus, broccoli, and spinach to ensure he gets a balanced intake of essential nutrients. These vegetables offer a range of vitamins, minerals, and fiber. 

He also supplements his diet with BCAA (Branched-Chain Amino Acids) drinks, which provide amino acids to support muscle recovery and growth. L-Glutamine, another supplement he takes, aids in muscle repair and immune system function.

Phil Heath’s diet is carefully designed to support his training and help him maintain his physique at the highest level. The specific quantities and food choices may vary based on his goals, body composition, and individual preferences. 

Phil Heath Meal Plan 

phil heath meal plan
via phil heath instagram

Here is Phil Heath’s meal plan for the Mr. Olympia competition:

Phil Heath Meal 1

  • BCAA drink

Phil Heath Meal 2

  • Chicken breasts 230 g 
  • Egg whites 8
  • BCAA drink with L-Glutamine

Phil Heath Meal 3

  • Beef 340 g 
  • Sweet potatoes 225 g

Phil Heath Meal 4

  • Tilapia 340 g 
  • Steamed asparagus
  • White rice 1.5 cup

Phil Heath Meal 5

  • Chicken breast 340 g 
  • Roasted potatoes 225 g 
  • BCAA drink with L-Glutamine

Phil Heath Meal 6

  • Tilapia 340 g 
  • Steamed broccoli
  • White rice 1 cup

Phil Heath Meal 7

  • Protein drinks
  • BCAA drink with L-Glutamine

Phil Heath Meal 8

  • Beef 340 g 
  • Steamed spinach

Phil Heath Meal 9

  • Egg Whites 8
  • Whole eggs 2
  • Steamed spinach

Phil Heath Supplements

phil heath supplements
via phil heath instagram

Phil Heath incorporated various supplements into his daily routine to enhance his performance and support his bodybuilding goals. 

Here are four essential supplements that were likely a part of his supplement stack:

Whey Protein

Whey protein is a staple supplement for many athletes and bodybuilders. It provides a complete profile of amino acids essential for muscle recovery and growth.

Phil Heath likely consumed around 90 grams of whey protein spread throughout the day, ensuring a consistent supply of protein to support his training and muscle development. He also mentioned using a protein shake as an evening snack to maximize the benefits during sleep.

Pre-Workout Supplements 

Phil likely relied on a pre-workout supplement to combat fatigue and maximized his physical performance. Pre-workouts often contain caffeine, beta-alanine, and creatine, which can boost energy, enhance focus, and improve motivation during intense training sessions.  This supplement helps to optimize his workouts and maximize his efforts in the gym.


BCAAs have gained popularity due to their potential benefits for muscle recovery. These amino acids, including leucine, isoleucine, and valine, are known for their ability to stimulate muscle protein synthesis and reduce muscle protein breakdown. 

Phil Heath may have included BCAAs in his post-workout routine, mixing them with his protein shake to promote optimal recovery and muscle growth.

Mass Gainer

A mass gainer is a supplement that provides a high-calorie shake with a balanced combination of protein and carbohydrates. It benefits individuals who struggle to consume enough calories through whole foods alone.

Phil Heath might have utilized a mass gainer to replace at least one meal, allowing him to conveniently increase his calorie intake and meet his nutritional needs without excessive eating. This type of supplement can be beneficial for individuals aiming to gain muscle mass and size.

Phil Heath Workout Routine

phil heath workout routine
via phil heath instagram

Here is the complete workout routine for Phil Heath:

Monday: Leg Workout

Lying Leg Curls4 Sets, 8-10 Reps
Stiff-Leg Deadlifts4 Sets, 8-10 Reps
Seated Leg Curls7 Sets, 10-12 Reps
Standing Calf Raises4 Sets, 15-20 Reps
Seated Calf Raises7 Sets, 15 Reps
Leg Extensions4 Sets, 10-12 Reps
Leg Presses3 Sets, 12 Reps
Leg Press Calf Raises4 Sets, 20 Reps
Hack Squats7 Sets, 7 Reps
Front Squats4 Sets, 10-12 Reps

Tuesday: Chest and Triceps Workout

Dumbbell Incline Presses4 Sets, 10-12 Reps
Pec Decks7 Sets, 10-12 Reps
Pushdowns with Rope Attachment3 Sets, 10-12 Reps
Dips3 Sets, 10-12 Reps
Close-Grip Bench Presses3 Sets, 10-12 Reps
Dumbbell Incline Flyes4 Sets, 10-12 Reps
Hammer Strength Bench Presses3 Sets, 10-12 Reps
Lying Triceps Extensions7 Sets, 10-12 Reps

Wednesday: Rest

  • Rest

Thursday: Back and Biceps Workout

Wide-Grip Pull-Ups3 Sets, 10-12 Reps
Power-Grip Chin-Ups3 Sets, 10-12 Reps
Standing EZ-Bar Curls3 Sets, 12 Reps
Hammer Curls3 Sets, 12 Reps
Concentration Curls3 Sets, 12 Reps
T-Bar Rows4 Sets, 12 Reps
Bent-Over Rows4 Sets, 12 Reps
One-Arm Dumbbell Rows3 Sets, 12 Reps
Straight-Arm Pull Downs with Rope Attachment7 Sets, 10-12 Reps
Hammer Strength Preacher Curls7 Sets, 8-10 Reps

Friday: Shoulders and Traps Workout

phil heath shoulder workout routine
via phil heath instagram
Smith Machine Military Presses4 Sets, 10-12 Reps
Barbell Shrugs4 Sets, 12 Reps
Upright Rows4 Sets, 10-12 Reps
Dumbbell Front Raises4 Sets, 10-12 Reps
Dumbbell Lateral Raises7 Sets, 10-12 Reps
Dumbbell Shrugs4 Sets, 12 Reps

Saturday: Cardio

Walking45 Minutes 
Running25 Minutes 
Cycling45 Minutes
SwimmingOne Hour 

Sunday: Rest

  • Rest
Share, if you would like!
Tikkay Khan
Tikkay Khan is here to help your class through the creation and find what is real, active, constant, and usable. And most essential, what is best for you and that healthy life you are putting together. We treat the health and fitness principle that concerns plus anything else that is great, important, or perhaps also life-changing. Our object is to help you get healthy lives every day to live your best life. We give you the tools and guidelines for your health and fitness. Whether we are discussing exercises, breathing, mind energy, health tips, diet plans, weight loss, and weight gain. You can believe that all the content of Tikkaykhan is evidence-based and expert-approved by the medical doctors of our team. Tikkay Khan is a fitness icon, influencer, and fitness instructor/consultant. He had helped hundreds of people find ways to become more fit and healthy through a balanced life focusing on an individualized approach to their nutrition and fitness.

Table of Contents

Fact Checked

Get accurate and credible information from our expert-written and fact-checked article. With reference links to peer-reviewed studies, you can trust the information provided.

Our team of experts ensure the highest standard of information for your benefit. Read now!