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IFBB Pro 7x Mr. Olympia Champion Phil “The Gift” Heath Shares His Diet Plan, His Workout Routine, And His Supplements Regimen

Phillip “The Gift” Heath is an American IFBB professional bodybuilder. He is a seven-time Mr. Olympia winner, having won the competition every year from 2011 to 2017.

His latest victory tied him with Arnold Schwarzenegger for the joint-second number of all-time Mr. Olympia wins, behind Ronnie Coleman and Lee Haney, who are joint-first with eight wins each. His physique is considered one of the best and most well-balanced bodybuilding physiques of all time.

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.

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 ClassicPhil 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.

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 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.

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Phil Heath Meal Plan 

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 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

Here is the complete workout routine for Phil Heath:

Monday: Leg Workout

Lying Leg Curls 4 Sets, 8-10 Reps
Stiff-Leg Deadlifts 4 Sets, 8-10 Reps
Seated Leg Curls 7 Sets, 10-12 Reps
Standing Calf Raises 4 Sets, 15-20 Reps
Seated Calf Raises 7 Sets, 15 Reps
Leg Extensions 4 Sets, 10-12 Reps
Leg Presses 3 Sets, 12 Reps
Leg Press Calf Raises 4 Sets, 20 Reps
Hack Squats 7 Sets, 7 Reps
Front Squats 4 Sets, 10-12 Reps

Tuesday: Chest and Triceps Workout

Dumbbell Incline Presses 4 Sets, 10-12 Reps
Pec Decks 7 Sets, 10-12 Reps
Pushdowns with Rope Attachment 3 Sets, 10-12 Reps
Dips 3 Sets, 10-12 Reps
Close-Grip Bench Presses 3 Sets, 10-12 Reps
Dumbbell Incline Flyes 4 Sets, 10-12 Reps
Hammer Strength Bench Presses 3 Sets, 10-12 Reps
Lying Triceps Extensions 7 Sets, 10-12 Reps

Wednesday: Rest

  • Rest

Thursday: Back and Biceps Workout

Wide-Grip Pull-Ups 3 Sets, 10-12 Reps
Power-Grip Chin-Ups 3 Sets, 10-12 Reps
Standing EZ-Bar Curls 3 Sets, 12 Reps
Hammer Curls 3 Sets, 12 Reps
Concentration Curls 3 Sets, 12 Reps
T-Bar Rows 4 Sets, 12 Reps
Bent-Over Rows 4 Sets, 12 Reps
One-Arm Dumbbell Rows 3 Sets, 12 Reps
Straight-Arm Pull Downs with Rope Attachment 7 Sets, 10-12 Reps
Hammer Strength Preacher Curls 7 Sets, 8-10 Reps

Friday: Shoulders and Traps Workout

Smith Machine Military Presses 4 Sets, 10-12 Reps
Barbell Shrugs 4 Sets, 12 Reps
Upright Rows 4 Sets, 10-12 Reps
Dumbbell Front Raises 4 Sets, 10-12 Reps
Dumbbell Lateral Raises 7 Sets, 10-12 Reps
Dumbbell Shrugs 4 Sets, 12 Reps

Saturday: Cardio

Walking 45 Minutes
Running 25 Minutes
Cycling 45 Minutes
Swimming One Hour

Sunday: Rest

  • Rest

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