Phil Heath or Phillip Jerod Heath is an American IFFB(International Federation of Bodybuilders) professional Bodybuilder. He was born on 18 Dec. 1979 in Seattle, USA. Phil Heath successfully vanquished his rivals and became a seven-time Mr. Olympia winner from the year 2011 to 2017. He follows a good diet and exercise plan for his powerful body. He is a fitness icon for many people and a brand ambassador of many popular brands. In this post, we will see Phil Heath’s Diet and Workout.
Through Phil’s Instagram chats and interviews, Phil Heath has revealed everything That he eats within a standard, single day. Phil Heath also explained that his routine might vary depending, no matter what that schedule may be.
There are a lot of people in the world who dream to be famous bodybuilders and they really work hard to achieve it. These people often have idols who they look up to for inspiration. Phil Heath is one of such inspiring bodybuilders for whom.
Phil Heath Body Stats
Phil Heath Weight is 127 kg(Offseason), 113 kg(pre-contest). And Phil Heath Height is 5′ 9” (175 cm).
- Height – 5′ 9” (175 cm)
- Weight – 127 kg(Offseason), 113 kg(pre-contest)
- Arms – 23 inches
- Legs – 32 inches
- Calves – 20 inches
- Neck – 18.5 inches
- Waist – 29 inches
Let’s see the Achievement of Phil Heath In The Bodybuilding World.
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Phil Heath Achievement
Phil participated in many competitions like Mr. Olympia, Arnold Classic Europe, etc. and He Achieve top position in every competition.
- 2015 – Mr. Olympia, 1st place
- 2014 – Mr. Olympia, 1st place
- 2013 – Mr. Olympia, 1st place
- 2013 – Arnold Classic Europe, 1st place
- 2012 – Mr. Olympia, 1st place
- 2011 – Mr. Olympia, 1st place
- 2010 – Mr. Olympia, 2nd place
- 2010 – Arnold Classic, 2nd place
- 2009 – Mr. Olympia, 5th place
- 2008 – Mr. Olympia, 3rd place
- 2008 – Arnold Classic, 2nd place
If we want to have a good physique body then we need to concentrate on our diet and workout plan. Phil Heath follows his diet plan and workout plan very strictly. At the age of 18, he started gym and gained muscle and weight. so if you want to do a big then follow the diet plan and workout plan like Phil Heath.
Phil Heath Diet
If we talk about diet, all our body health depends on what type of diet we prefer to our body like you need to take care of calories in the diet and many factors like what should we eat? You must need to know that eating and sleeping is the most important factor in building muscle. Here is two diet plan Phil’s Pre-contest Diet and Offseason diet.
Pre-contest Diet
Meal 1
- 12 oz Chicken Breast,
- 8-10 egg whites,
- 1 cup of cream of rice,
- Anabolic VITAKIC™ 1 serving
Meal 2
- 12 oz ground beef (94% lean)
- 2 cups of white rice
Meal 3
- 8 oz whole wheat pasta
- 12 oz beef tenderloin
Meal 4
- 6-8 oz beef tenderloin
- 10oz white potato
Meal 5
- A cup of spinach
- 12 oz chicken
Meal 6
- 12 oz of 94% lean ground beef
- 1 cup of broccoli
Meal 7
- Protein powder
- 2 tbsp of peanut butter
Off-Season Diet
Meal 1
- 1 cup of oatmeal
- 2.5 cups of egg whites
Meal 2
- 12 oz chicken breast
- Steamed vegetables with 1 cup of brown rice
Meal 3
- 12 oz beef tenderloin
- Medium-sized sweet potato
Meal 4
- Same as meal 3
Meal 5
- A cup of brown rice
- 12 oz white chicken breast
Meal 6
- Steamed Broccoli
- 12 oz halibut or tilapia
Meal 7
- Same as Meal 6.
In Phil Heath’s diet, we see that protein, carbs, and fat are also included, Diet has chicken, eggs, salad, and a protein shake, So guys this is some information about Phil Heath’s diet plan if you want to try the above meals so you can adjust according to your weight.
If we have to build a strong physical body then diet is not enough we have to do more exercise and follow it 7 days of the week.
The above chart, all tell about Phil Heath’s diet. you can follow this diet according to your weight. Now see how Phil Heath muscle create. Phil Heath’s workout. Phil Heath exercise routine. all about Phil Heath’s bodybuilding.
Phil Heath Workout
Before planning for the workout routine or before start the workout, make sure you stay hydrated during workouts by drinking water or energy drinks. and Important is to don’t forget to warm-up exercising and make sure to cool down by stretching your muscles out. This will help you to enjoy injury-free exercises. Let’s have a look at Phil Heath’s workout.
Day-1
Phil Heath’s Legs – Quads, Hamstrings, and Calves Workout Below.
| Exercise | Sets | Reps |
|---|---|---|
| Stiff Legged Deadlift | 4 | 8-10 |
| Leg Curls (lying) | 4 | 8-10 |
| Leg Curls (seated) | 7 | 10-12 |
| Leg press | 4 | 15-20 |
| Calf Raises (standing) | 4 | 15-20 |
| Calf Raises (seated) | 7 | 10-12 |
| Leg Extensions | 4 | 10-12 |
| Front Squats | 4 | 10-12 |
| Leg Press | 3 | 12 |
| Hack Squats | 7 | 7 |
Day-2
Phil Heath’s Chest and Triceps Workout Below.
| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Press | 4 | 10-12 |
| Incline Dumbbell Fly | 4 | 10-12 |
| Hammer Bench Press | 3 | 10-12 |
| Pec-Decks | 7 | 10-12 |
| Triceps Pushdown | 3 | 10-12 |
| Dips | 3 | 10-12 |
| Close-Grip Bench Press | 3 | 10-12 |
| Triceps Extension (lying) | 7 | 10-12 |
Day-3
Phil Heath Take Rest On Third Day.
Day-4
Phil Heath’s Back and Biceps Workout Below.
| Exercise | Sets | Reps |
|---|---|---|
| Wide-Grip Pull-Ups | 3 | 10-12 |
| Power-Grip Chin-Ups | 3 | 10-12 |
| T-Bar Rows | 4 | 12 |
| Bent Over Rows | 3 | 12 |
| One-Arm Dumbbell Rows | 3 | 12 |
| Straight Arm Pulldowns | 7 | 10-12 |
| Standing EZ-Bar Curls | 3 | 12 |
| Hammer Curls | 3 | 12 |
| Concentration Curls | 3 | 12 |
| Preacher Curls | 7 | 8-10 |
Day-4
Phil Heath’s Shoulder and Traps Workout Below.
| Exercise | Sets | Reps |
|---|---|---|
| Smith Machine Military Press | 4 | 10-12 |
| Dumbbell Front Raise | 4 | 10-12 |
| Upright Rows | 4 | 10-12 |
| Dumbbell Lateral Raise | 7 | 10-12 |
| Dumbbell Shrugs | 4 | 12 |
| Barbell Shrugs | 4 | 12 |
Day-5
- Cardio
Day-6
Phil Heath Take Rest On This Day.
As we see you need to work hard to achieve bodybuilding like Phil Heath. So his diet plan and his workout plan and daily routine inspire and motivate us.
Social Media Profile
Phil Heath Instagram/Id
https://www.instagram.com/p/CBMaLJWpFpZ/?utm_source=ig_web_copy_link
So friend above plan is all about the Workout of Phil Heath. and I’m sure you also read the Diet plan of Phil Heath.
If You want to know anything about bodybuilding, nutrition, or supplements suggest me below I will post a blog on the topic. I hope you get something from this post so thank you for the visit the website. stay safe.
