In 2011, Phil Heath ended Jay Cutler’s quest for a third consecutive Mr. Olympia title, dethroning the four-time champion. Heath then dominated the bodybuilding world, claiming six more consecutive victories and securing seven Mr. Olympia titles from 2011 to 2017.
This achievement places Heath alongside Arnold Schwarzenegger, tied for the second-highest number of Sandow Trophies in history. They trail legends Lee Haney and Ronnie Coleman, each boasting eight Mr. Olympia titles.
How did Heath ascend to the pinnacle of bodybuilding? A significant part of any elite bodybuilder’s success lies in their nutrition. Recently, Heath revealed insights into his dietary approach during his Mr. Olympia reign, offering a glimpse into the meticulous preparation that fueled his dominance in the sport.
Bodybuilders will all agree [that] around contest prep, you’re not necessarily eating for taste. You’re eating for function.
—Phil Heath
Phil Heath’s Mr. Olympia Nutrition Strategies
Heath believes everything done throughout the year plays a role in shaping your body. “All the hard work, all the times that you didn’t train hard or goofed around, cheated on your diet, whatever, probably dictate how you look,” he said.
Developing the mindset to say no to certain foods is essential to reduce constant cravings, which can become overwhelming and frustrating.
Food Is Fuel
Bodybuilders must be able to eat almost constantly. Heath explained that his body has mastered efficiently utilizing nutrients from his meals, maximizing their benefits.
That’s what you want. You want everything that you put in your body to work.
—Phil Heath
Heath referred to a video of Ronnie Coleman consuming various foods and commented that such an approach isn’t feasible. “You are not motherf*cking Ronnie Coleman.” Not everyone follows the same training program as Coleman or shares his genetics or unparalleled work ethic.
“You don’t have all those things put together to warrant that. Knowing how to stick to a diet, not overcomplicating things by trying to add these stupid cheat meals. Stick to the basics first,” Heath voiced.
Don’t Follow a Cookie-Cutter Bodybuilder Diet
Many are fascinated by what bodybuilders eat and often try to replicate their diets. However, they may not consider weight, lifestyle, or genetic differences. Copying meals won’t work effectively, as their bodies aren’t conditioned or accustomed to the same nutritional demands.
It’s okay to eat smaller portions more consistently throughout the day. As time passes, increase the calories and proteins and decrease the carbs and fats,” Health suggested.
Meal Frequency & Zero Carb Myth
Each meal contributes a balance of carbs, fats, and proteins to daily intake. Aim for five to six meals daily, or consider increasing to seven for optimal nutrition.
Get to where you’re eating seven times daily; 4,000 calories, that’s pretty good. You should see quality gains over time.
—Phil Heath
Heath provided the example of a 150-pound individual who wants to lift heavier weights. They won’t be able to bench press 500 pounds on their first day at the gym, but with consistent effort and gradual progress, they can work toward achieving that goal over time.
Food should be done the same way. Many people fail to realize that.
—Phil Heath
Heath doesn’t believe in carb sources claiming they have zero carbs, asserting that such a thing doesn’t exist. “If it tastes like sugar, there is sugar in it,” Heath stated.
Meal Plan
Heath followed a disciplined routine, consuming around seven meals a day, spaced methodically. He timed them by the hour. His diet primarily consisted of simple, wholesome foods:
- Two & a Half Cups of Egg Whites
- Cup of Rolled Oats
- Tilapia & Yam (which he regards as his favorite)
- Steak & Rice
- All White Meat Chicken with White Rice
The benefits of fish as a protein source are not to be understated. They have lighter properties that aid in thinning the skin. Heath’s diet included up to a pound of fish per day. He increased his carb intake on leg training days and incorporated sugar alternatives to avoid excessive weight gain and water retention.
“Stay fit, stay hungry. You can achieve anything you want as long as you prepare, are willing to learn, and understand that there are many bumps on the road. Just hold on tight and never freaking give up,” Heath inspired.
More Bodybuilding Content
- Martin Fitzwater’s Pittsburgh Pro Peak Week Pre-Workout Meal
- Build a Well-Rounded Chest With These 3 Exercises
- The Shoulder Workout That Builds James Hollingshead’s 3D Delts
Featured image: @philheath on Instagram
