PHIL HEATH’S NUTRITIONAL PLANAfter finishing first in his maiden Mr Olympia Competition, Phil Heath gives MET-Rx all the inside information on how he prepared for such a chal-lenge. After sitting out the previous two years in order to gain the proper size and shape to be a threat Phil was able to utilise new training methodsalong with advanced sports nutrition provided by MET-Rx®. Before competitions I will diet for 12 weeks, which includes six to seven days of cardiosessions of one to two hours. I consume 375 to 480 grams of protein and 150 to 300 grams of carbs per day, broken down into seven to eightmeals a day. Carb intake will solely depend on muscle fullness and fat loss, as they will be kept fairly low, supplemented with MET-Rx® CLA.

TYPICAL DAY:

MEAL 12.5 cups egg whites1 cup of oatmeal

MEAL 210 oz. white chicken breast1 cup of brown riceSteamed vegetables

MEAL 310 oz. beef tenderloinMedium sweet potato

MEAL 4MET-Rx® Protein Plus

MEAL 510 oz. white chicken breast1 cup brown rice

MEAL 6 & 710 oz. halibut or tilapiaSteamed broccoli

MEAL 810 oz. beef tenderloinSteamed broccoli

Phil Heath is a paid endorser of MET-Rx.Phil Heath is a paid endorser of MET-Rx.

PHIL HEATH’SWORKOUT PLANPHIL TRAINS MONDAYTHROUGH SATURDAY ONTHE FOLLOWING SCHEDULE:

MONDAY:

TUESDAY:

WEDNESDAY:

THURSDAY:

FRIDAY:

SATURDAY:

BACK, BICEPS, ABS, CALVES

CHEST, TRICEPS, ABS, CALVES

LEGS

CHEST, ABS, CALVES

BACK, HAMSTRINGS

SHOULDERS, TRAPS, ABS

LEGSFRONT SQUATS 3 SETS X 8-10 REPS*LEG PRESS 3 SETS X 10 REPSLEG EXTENSIONS 4 SETS X 10 REPSHACK SQUATS 3 SETS X 10 REPSWALKING LUNGES 2 SETS DOWN AND BACK45-DEGREE LUNGES 2 SETS X 10 REPSSTANDING LEG CURL 3 SETS X 10 REPSRUSSIAN DEADLIFTS 4 SETS X 10 REPSLYING-DOWN LEG CURLS 4 SETS X 10 REPSSEATED LEG CURLS 4 SETS X 10 REPSHAM N' GLUTE RAISES 5 SETS X 10 REPS*“Front squats give a great appearance to the quad sweep.”

TRICEPSROPE PUSH-DOWNS 4 SETS X 10 REPS*SKULL CRUSHERS 4 SETS X 10 REPSDONKEY KICKBACKS 4 SETS X 10 REPSDIPS 3-4 SETS TO FAILURE*“Rope push-downs have always been a favorite. The contraction in my outer head isparticularly strong with this movement and it’s a great way to warm up the elbows for therest of the tricep exercises I do.”

CHESTINCLINE DUMBBELLBENCH PRESS 4 SETS X 10 REPS*FLAT BENCH PRESS 4 SETS X 10 REPSDECLINE BENCH PRESS 4 SETS X 10 REPSFLAT DUMBBELL FLYS 4 SETS X 10 REPS*“Incline dumbbell presses have yielded great results in my upper chest developmentand are an ideal movement for competitors to improve their side chest poses.”

BICEPSDB OR BARBELL CURLS 4 SETS X 10 REPSONE-ARM PREACHER CURLS 4 SETS X 10 REPS*INCLINE CURLS 4 SETS X 10 REPSHAMMER CURLS 4 SETS X 10 REPS*“One-arm preacher curls give me a great contraction and with their full range of move-ment they can build some amazing fullness as well.”

SHOULDERSBARBELL MILITARY PRESS 3 SETS X 8-10 REPS*SIDE RAISES 3 SETS X 8-10 REPSFRONT DB RAISES 3 SETS X 8-10 REPSREAR DB RAISES 3 SETS X 10 REPSDB MILITARY PRESS 3 SETS X 12 REPSUPRIGHT ROWS 3 SETS X 12 REPS*“Barbell military presses have helped me add major mass to my delts.”

BACKPULL-UPS 5-7 SETS TO FAILUREBENT-OVER ROWS 5 SETS X 8-10 REPS*LAT PULL-DOWNS 5 SETS X 8-10 REPSSEATED LOW-ROWS 5 SETS X 10 REPSHYPEREXTENSIONS 5 SETS X 12 REPS WITH WEIGHTDEADLIFTS 3 SETS X 8-12 REPS*“Bent-over barbell rows are a tremendous overall mass builder for the back. It’s reallyno coincidence that two of the best backs in history, Ronnie and Dorian, both made thismovement a staple in their back routines. Given that my back is the one body part I knowI need to bring into balance with the rest of my physique, this is definitely the body partI’ve worked the hardest on all year.”

CALFSTANDING CALF RAISES 3 SETS X 14-20 REPSSEATED CALF 3 SETS X 12-20 REPSSEATED CALF EXTENSIONS 3 SETS X 12-16 REPSDONKEY CALF RAISES 3 SETS X 10 REPS**“I do donkey calf raises because it was what I saw Arnold use and it allows a greatstretch and contraction of the muscle.”

IF YOU WANT TO KNOW EXACTLY WHAT PHIL DOES TO LOOK THIS GREAT HERE’S HIS EXACT TRAINING ROUTINE, SETFOR SET, REP FOR REP. YOU’LL ALSO FIND PHIL’S EXPLANATION OF HIS FAVORITE EXERCISE FOR EACH BODY PART.

Phil Heath is a paid endorser of MET-Rx.