{"id":274489,"date":"2020-01-29T10:51:00","date_gmt":"2020-01-29T09:51:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=274489"},"modified":"2024-04-26T08:38:10","modified_gmt":"2024-04-26T06:38:10","slug":"phil-heath-and-his-training-plan-and-diet","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/phil-heath-and-his-training-plan-and-diet\/","title":{"rendered":"Phil Heath: His Training Plan and Diet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/phil-heath-and-his-training-plan-and-diet\/#Basic_info_about_Phil_Heat\" title=\"Basic info about Phil Heat\">Basic info about Phil Heat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/phil-heath-and-his-training-plan-and-diet\/#Interesting_facts_about_Phil\" title=\"Interesting facts about Phil\">Interesting facts about Phil<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/phil-heath-and-his-training-plan-and-diet\/#Phil_Heath_his_body_statistics\" title=\"Phil Heath &amp; his body statistics\">Phil Heath &amp; his body statistics<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/phil-heath-and-his-training-plan-and-diet\/#Top_achievements\" title=\"Top achievements\">Top achievements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/phil-heath-and-his-training-plan-and-diet\/#Phil_Heat_and_his_training_plan\" title=\"Phil Heat and his training plan\">Phil Heat and his training plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/phil-heath-and-his-training-plan-and-diet\/#Muscle_mass_building_program\" title=\"Muscle mass building program\">Muscle mass building program<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/phil-heath-and-his-training-plan-and-diet\/#Bulking_Training\" title=\"Bulking Training\">Bulking Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/phil-heath-and-his-training-plan-and-diet\/#Phil_Heat_his_meal_plan_for_Mr_Olympia\" title=\"Phil Heat &amp; his meal plan for Mr. Olympia\">Phil Heat &amp; his meal plan for Mr. Olympia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/phil-heath-and-his-training-plan-and-diet\/#Phil_Heat_his_bulking_meal_plan\" title=\"Phil Heat &amp; his bulking meal plan\">Phil Heat &amp; his bulking meal plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/phil-heath-and-his-training-plan-and-diet\/#One_of_the_greats\" title=\"One of the greats\">One of the greats<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Basic_info_about_Phil_Heat\"><\/span>Basic info about Phil Heat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Full Name<\/span><\/span><\/strong>: Phillip Jerrod Heath<\/li>\n\n\n\n<li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Nickname<\/span><\/span><\/strong>: \u201cThe Gift\u201d<\/li>\n\n\n\n<li><strong>Born<\/strong>: 18.12.1979, Seattle, USA<\/li>\n\n\n\n<li><strong>Height<\/strong>: 175 cm<\/li>\n\n\n\n<li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Competition weight<\/span><\/span><\/strong>: 113 kg<\/li>\n\n\n\n<li><strong>Regular weight<\/strong>: 127kg<\/li>\n\n\n\n<li><strong>Residence<\/strong>: Arvada, CO, USA <span style=\"color: #ff6600;\">[1]<\/span><\/li>\n\n\n\n<li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Favorite <\/span><\/span>cheat meal<\/strong>: Italian cuisine<\/li>\n\n\n\n<li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Favorite exercises<\/span><\/span>:<\/strong> Scott Bench Bicep Curl, hack squats, Overhead Press<\/li>\n\n\n\n<li><strong>Favorite sports<\/strong>: basketball, football<\/li>\n\n\n\n<li><strong>Hobby<\/strong>: <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">reading books, video games<\/span><\/span><\/li>\n\n\n\n<li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Favorite music<\/span><\/span><\/strong>: Rock, Hip-Hop <span style=\"color: #ff6600;\">[2]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/1200px-Phil_Heath_Kai_Greene-1124x749.jpg\" alt=\"Phil Heath\" class=\"wp-image-403394\" style=\"width:843px;height:562px\" title=\"Phil Heath tr\u00e9ningov\u00fd pl\u00e1n a strava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-Phil_Heath_Kai_Greene-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-Phil_Heath_Kai_Greene-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/1200px-Phil_Heath_Kai_Greene.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Author of the photo: Kevin Laval<br>https:\/\/commons.wikimedia.org\/wiki\/File:Phil_Heath_Kai_Greene.JPG&nbsp;<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Interesting_facts_about_Phil\"><\/span>Interesting facts about Phil<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>He trains at the Armbrust Pro Gym, a gym in Wheat Ridge, Arvada, Colorado<\/li>\n\n\n\n<li>He played basketball during his study at the University of Denver<\/li>\n\n\n\n<li>After playing 66 games, he quit basketball and began focusing on bodybuilding<\/li>\n\n\n\n<li>In 2003, he participated in the first bodybuilding competition<\/li>\n\n\n\n<li>He won Mr. Mr. Olympia 7 times (2011 &#8211; 2017)<\/li>\n\n\n\n<li>He won his first Mr. Olympia title in 2011 after beating Jay Cutler (winner of Mr. Olympia in 2006, 2007, 2009, 2010)<\/li>\n\n\n\n<li><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">As a bodybuilder, he eats 6 to 7 times a day, but&nbsp;his diet was limited when he used to be a basketball player .<\/span> <span title=\"\">He ate only 3 times a day.<\/span><\/span> <span style=\"color: #ff6600;\">[2]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Phil_Heath_his_body_statistics\"><\/span>Phil Heath &amp; his body statistics<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Arms<\/strong>: 56&nbsp;cm <\/p>\n\n\n\n<p><strong>Thighs<\/strong>: 81 cm <\/p>\n\n\n\n<p><strong>Calves<\/strong>: 51 cm <\/p>\n\n\n\n<p><strong>Neck<\/strong>: 57 cm <\/p>\n\n\n\n<p><strong>Waist<\/strong>: 74 cm<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Phil Heath has been involved in sports since childhood.<\/span> <span title=\"\">At the time <strong>he began to work out<\/strong>, he weighed 84 kilograms.<\/span> <span title=\"\">During the bulking phase for the first competition, he managed to gain up to 97 kilograms.<\/span> <span title=\"\">Finally, his <strong>competition weight<\/strong> at the NPC (<em>National Physique Committee<\/em>) in 2003 was <strong>87 kilograms<\/strong>.<\/span> <span title=\"\">At this competition, he won first place in his weight category and also won the overall title.<\/span> <span title=\"\">Under the nickname \u201cThe Gift\u201d and fueled by the success of the first competition, he stood on the competition stage again, <strong>only 8 weeks later.<\/strong><\/span> <span title=\"\">He lost the overall victory by one point.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath-1-749x1124.jpg\" alt=\"Phil Heath\" class=\"wp-image-403410\" title=\"Phil Heath treningovy plan a strava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath-1.jpg 1200w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><figcaption class=\"wp-element-caption\">Author of the photo: Entilzha<br>https:\/\/commons.wikimedia.org\/wiki\/File:Phil_Heath.JPG&nbsp;<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">However, he realized that he had lost the competition due to reliance on his genetic predispositions and he began to train in <strong>a more clever way<\/strong>.<\/span> <span title=\"\">Phil graduated in two fields: Information Technology and Business Administration.<\/span> <span title=\"\">The decision to start bodybuilding instead of basketball was <\/span><strong><span title=\"\">ultimately beneficial for him.<\/span> <\/strong><span title=\"\">So let&#8217;s look at his training program and diet plan to find out how did he manage to build the winning figure seven times in a row.<\/span><\/span><span style=\"color: #ff6600;\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">In 2014, Phil Heath became <strong>the fourth wealthiest bodybuilder in the world<\/strong>.<\/span> <span title=\"\">At that time, he was valued at about <strong>$5 million<\/strong>.<\/span> <span title=\"\">Since then, the total of his earnings at Mr.<\/span> <span title=\"\">Olympia is worth <strong>$2,375,000<\/strong>.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Top_achievements\"><\/span>Top achievements<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>2015 &#8211; Mr. Olympia, 1st place<\/p>\n\n\n\n<p>2014 &#8211; Mr. Olympia, 1st place<\/p>\n\n\n\n<p>2013 &#8211; Mr. Olympia, 1st place<\/p>\n\n\n\n<p>2013 &#8211; Arnold Classic Europe, 1st place<\/p>\n\n\n\n<p>2012 &#8211; Mr. Olympia, 1st place<\/p>\n\n\n\n<p>2011 &#8211; Mr. Olympia, 1st place<\/p>\n\n\n\n<p>2010 &#8211; Mr. Olympia, 2nd place<\/p>\n\n\n\n<p>2010 &#8211; Arnold Classic, 2nd place<\/p>\n\n\n\n<p>2009 &#8211; Mr. Olympia, 5th place<\/p>\n\n\n\n<p>2008 &#8211; Mr. Olympia, 3rd place<\/p>\n\n\n\n<p>2008 &#8211; Arnold Classic, 2nd place<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><em>\u201cTo be Mr. Olympia is a big responsibility on the competition stage, but even more off stage. It makes me happy to know that my <strong>personality and hard work<\/strong> help others achieve their goals. I live by this motto: &#8220;<strong>Train hard, reasonably and have fun!&#8221; Make sure you are challenged by new goals and enjoy your ride no matter how wild it is.\u201d <\/strong><\/em><span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Phil_Heat_and_his_training_plan\"><\/span>Phil Heat and his training plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Heath&#8217;s training involves <strong>three to five exercises per muscle group<\/strong> and lasts approximately two hours.<\/span> <span title=\"\">He focuses on the <strong>technical performance of the exercises<\/strong>, similar to Arnold Schwarznegger or Ronnie Coleman, who were also multiple winners of Mr.<\/span> <span title=\"\">Olympia<\/span><span title=\"\">.<\/span> <span title=\"\">His trainings slightly vary depending on whether he is preparing for the competition or is already after the competition.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201c<span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">My annual goal is to be bigger and better than last year.<\/span> <span title=\"\">Competition is getting better and that&#8217;s why I&#8217;m still under more pressure.<\/span> <span title=\"\">Nothing is easier.<\/span> <span title=\"\">If I want to continue winning, <strong>I have to overcome myself.<\/strong><\/span> <span title=\"\">This constant racing does not mean that I&#8217;m doing something crazy in the gym.<\/span> <strong><span title=\"\">I stick to basic bodybuilding exercises.<\/span><\/strong> <span title=\"\">I exercise every muscle from multiple angles and<\/span> <span title=\"\">I try to improve my weaknesses. My training plan must be designed to be challenging and to help me progress.<\/span><\/span>\u201c&nbsp;&nbsp;<\/em><span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Muscle_mass_building_program\"><\/span>Muscle mass building program<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Each one of <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Phil&#8217;s trainings <strong>begins with a short cardio workout<\/strong> &#8211; it&#8217;s part of his warm-up.<\/span> <span title=\"\">You can find the training plan he used when he was preparing for Mr.<\/span> <span title=\"\">Olympia below<\/span><span title=\"\">.&nbsp;<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Monday: Quadriceps \/ Hamstrings \/ Calves<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Romanian deadlift &#8211; 4 sets, 8-10 reps<\/li>\n\n\n\n<li>Lying Leg Curl &#8211; 4 sets ,8-10 reps<\/li>\n\n\n\n<li>Seated Leg Curl &#8211; 4 sets, 10-12 reps<\/li>\n\n\n\n<li>Leg press &#8211; 4 sets, 15-20 reps<\/li>\n\n\n\n<li>Machine Calf Raise &#8211; 4 sets, 15-20 reps<\/li>\n\n\n\n<li>Seated Calf Raise &#8211; 7 sets, 10-12 reps<\/li>\n\n\n\n<li>Leg Extension- 4 sets, 10-12 reps<\/li>\n\n\n\n<li>Barbell Front Box squats &#8211; 4 sets, 10-12 reps<\/li>\n\n\n\n<li>Leg press &#8211; 3 sets, 12 reps<\/li>\n\n\n\n<li>Hack Squats &#8211; 7 sets, 7 reps<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Tuesday: Chest \/ Triceps<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Incline Dumbbell Bench Press &#8211; 4 sets, 10-12 reps<\/li>\n\n\n\n<li>Incline Dumbbell Flys &#8211; 4 sets, 10-12 reps<\/li>\n\n\n\n<li>Machine Bench Press&nbsp; &#8211; 3 sets, 10-12 reps<\/li>\n\n\n\n<li>Pec Deck Flys &#8211; 7 sets, 10-12 reps<\/li>\n\n\n\n<li>Cable Tricep Pull Down &#8211; 4 sets, 10-12 reps<\/li>\n\n\n\n<li>Parallel Bars Dips &#8211; 3 sets, 10-12 reps<\/li>\n\n\n\n<li>Close-Grip Barbell Bench Press &#8211; 3 sets, 10-12 reps<\/li>\n\n\n\n<li>Lying French Press &#8211; 7 sets, 10-12 reps<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Wednesday: Free<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Thursday: Back \/ Biceps<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Wide Grip Overhand Pull ups &#8211; 3 sets, 10-12 reps<\/li>\n\n\n\n<li>Close Grip Underhand Pull ups &#8211; 3 sets, 10-12 reps<\/li>\n\n\n\n<li>T-Bar Row &#8211; 4 sets, 12 reps<\/li>\n\n\n\n<li>Underhand Barbell Row &#8211; 4 sets, 12 reps<\/li>\n\n\n\n<li>Dumbbell Row &#8211; 3 sets, 12 reps<\/li>\n\n\n\n<li>Straight Arm Pulldown &#8211; 7&nbsp;sets, 10-12 reps<\/li>\n\n\n\n<li>EZ-bar Bicep Curl &#8211; 3 sets, 12 reps<\/li>\n\n\n\n<li>Dumbbell Hammer Curl &#8211; 3 sets, 12 reps<\/li>\n\n\n\n<li>Seated Isolated Bicep Curl &#8211; 3 sets, 12 reps<\/li>\n\n\n\n<li>Scott Bench Bicep Curl&nbsp; &#8211; 7 sets, 8-10 reps<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Friday: Shoulders \/ Trapezes<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Smith Machine Overhead Shoulder Press &#8211; 4 sets, 10-12 reps<\/li>\n\n\n\n<li>Dumbbell Front Raise &#8211; 4 sets, 10-12 reps<\/li>\n\n\n\n<li>Upright Barbell Row &#8211; 4 sets, 10-12 reps<\/li>\n\n\n\n<li>Barbell Lateral Raise- &nbsp;&#8211; 7 sets, 10-12 reps<\/li>\n\n\n\n<li>Dumbbell Shrugs &#8211; 4 sets, 12 reps<\/li>\n\n\n\n<li>Barbell Shrugs &#8211; 4 sets, 12 reps<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Saturday: Cardio<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Sunday: Free <span style=\"color: #ff6600;\">[5]<\/span><\/h3>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bulking_Training\"><\/span>Bulking Training<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Phil is coached by well-known Hany Rambod, who invented a special training program called <strong>\u201cFascia Stretch Training\u201d (FST-7).<\/strong><\/span> <span title=\"\">Combining this technique with other known and tested exercises helps Phil gain some muscle mass during contest prep.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">FST-7 means performing <strong>7 sets of one exercise at 6-12 reps with a 45 second break.<\/strong><\/span> <span title=\"\">During the break, you can choose between stretching and isometric contractions that are to be performed after every other set.<\/span><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"834\" height=\"720\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/Philheath.jpg\" alt=\"Phil Heath\" class=\"wp-image-403483\" style=\"width:834px;height:720px\" title=\"Phil Heath: stravovac\u00ed pl\u00e1n\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Philheath.jpg 834w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Philheath-400x345.jpg 400w\" sizes=\"auto, (max-width: 834px) 100vw, 834px\" \/><figcaption class=\"wp-element-caption\">Author of the photo: Vectornekki<br>https:\/\/commons.wikimedia.org\/wiki\/File:Philheath.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Phil claims that you don&#8217;t have to invent any new exercises if the ones you&#8217;re using are working.<\/span> <span title=\"\">Another tip from this phenomenal bodybuilder is that it <strong>is not necessary to fully spend all your energy at the fitness center<\/strong> to build muscles.<\/span> <span title=\"\">Especially if your body is not recovering fast enough or does not respond to training as you would like.<\/span> <span title=\"\">So, <strong>smart training is the key to success.<\/strong><\/span> <span title=\"\">Most people will never find a training system that works best for them.<\/span><\/span><span style=\"color: #ff6600;\"> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Phil_Heat_his_meal_plan_for_Mr_Olympia\"><\/span>Phil Heat &amp; his meal plan for Mr. Olympia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">After waking up<\/span><\/span> &#8211; <a title=\"BCAA\" href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA drink<\/a><\/p>\n\n\n\n<p>1. 230 g Chicken breasts, 1.5 cup of egg whites, BCAA drink with <a href=\"https:\/\/gymbeam.com\/glutamine\" class=\"ek-link\">L-Glutamine<\/a><\/p>\n\n\n\n<p>2. 340 g Beef, 225 g sweet potatoes<\/p>\n\n\n\n<p>3. 340 g Tilapia, steamed asparagus and 1.5 cup of white rice<\/p>\n\n\n\n<p>4. 340 Chicken breast, 225 g roasted potatoes, 2 servings of BCAA with L-Glutamine<\/p>\n\n\n\n<p>5. 340 g Tilapia, steamed broccoli and 1 cup of white rice<\/p>\n\n\n\n<p>6. <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">After training<\/span><\/span> &#8211; 2x <a title=\"Protein GymBeam\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Protein drink<\/a>, BCAA and L-Glutamine<\/p>\n\n\n\n<p>7. 340 g Beef with steamed spinach<\/p>\n\n\n\n<p>8. 2 cups of egg whites, 2 whole eggs and steamed spinach<\/p>\n\n\n\n<p>Before sleep &#8211; <a title=\"Amino Acids\" href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Amino drink<\/a><span style=\"color: #ff6600;\"> [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Phil_Heat_his_bulking_meal_plan\"><\/span>Phil Heat &amp; his bulking meal plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Phil Heath&#8217;s bulking diet is mainly about gaining a huge amount of muscle without unnecessary subcutaneous fat. In February 2018, a video was published in which Phil <strong>explains his meal plan<\/strong>:<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Phil Heath meal plan\" width=\"1140\" height=\"855\" src=\"https:\/\/www.youtube.com\/embed\/wbrlPG6EuhY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">In this video, he says that he wakes up at 5:00 to 5:30 8-9 weeks before the competition. Immediately after waking up, he would do <strong>a half-hour cardio workout on fitness steps or treadmill.<\/strong> He uses a heart rate monitor and smart watch <strong>to achieve a heart rate of 145-150.<\/strong> This way he ensures that he is in an effective fat burning state. Then he returns home for breakfast. His breakfast consist of approximately <strong>230 grams of minced chicken, 1.5 to 2 cups of egg whites and approximately 60 grams of carbohydrates<\/strong> &#8211; usually from rice in milk or oatmeal. According to Phil, oatmeal contains fiber which helps to absorb food. Along with breakfast, he supplements <\/span><a title=\"Multivitamins\" href=\"https:\/\/gymbeam.com\/multivitamins\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">multivitamin<\/a>, <a href=\"https:\/\/gymbeam.com\/healthy-fats\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fish oil <\/a>and <a title=\"vitamin C\" href=\"https:\/\/gymbeam.com\/vitamin-c\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitamin C.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">During the day, he eats <strong>every 2 to 2.5 hours<\/strong>.<\/span> <span title=\"\">After counting all of his meals, we would have <strong>a daily caloric value of about 6400 kcal<\/strong>, which is a little lower by the end of his prep phase.<\/span> <span title=\"\">These include, for example, <strong>340 grams of cooked chicken<\/strong>, <strong>beef, minced turkey meat or white fish<\/strong>.<\/span> <span title=\"\">These are his main sources of protein except egg whites.<\/span> He consumes a<span title=\"\"> total of approximately 500 grams of protein a day. He recommends other serious bodybuilders to consume at least <strong>3 grams of protein per kilogram of their weight<\/strong>.<\/span> <span title=\"\">As far as fish are concerned, he <strong>prefers tilapia.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath_Arnold_Classic_Europe_2014_Madrid_Spain_Ank_Kumar_Infosys_Limited_04.jpg\" alt=\"Phil Heath\" class=\"wp-image-403428\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath_Arnold_Classic_Europe_2014_Madrid_Spain_Ank_Kumar_Infosys_Limited_04.jpg 600w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Phil_Heath_Arnold_Classic_Europe_2014_Madrid_Spain_Ank_Kumar_Infosys_Limited_04-267x400.jpg 267w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Author of the photo: Ank Kumar<br>https:\/\/commons.wikimedia.org\/wiki\/File:Phil_Heath,_Arnold_Classic_Europe_2014,_Madrid,_Spain_(Ank_Kumar,_Infosys_Limited)_04.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>He further pointed out that he prefers tilapia because it has a low mercury content. By the end of his contest prep, the fish is almost his only source of protein. An amount of 230-340 grams of meat at the end of prep phase means a lot of tilapia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cYou surely don&#8217;t want to get mercury poisoning. Never. Many of the fish available have higher mercury values than they should have.\u201d<\/em><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">As the contest gets closer, he reduces carbohydrate intake to tone his muscles but keep them visually large.<\/span> <strong><span title=\"\">Out of 8 meals a day, he includes carbohydrates in just four of them.<\/span><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201c<span class=\"tlid-translation translation\" lang=\"en\">At the end, t<\/span><span class=\"tlid-translation translation\" lang=\"en\">his change makes me a living zombie, because it is <strong>the carbohydrates that give us energy.<\/strong><\/span>\u201d&nbsp;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As for water, Phil drinks 4 to 7 liters of water a day, but only one big bottle of water over a few days within the last week before the contest. Nevertheless, he still eats the same amount of meat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201c<span class=\"tlid-translation translation\" lang=\"en\">This is how we get into a vascular, shredded look.<\/span>\u201d<\/em>[8]<em>&nbsp;&#8220;<span class=\"tlid-translation translation\" lang=\"en\">I drink approximately 4 liters of water a day during the bulking phase. It is unnecessary to pour liters and liters of water into yourself if you are receiving enough carbohydrates. <span title=\"\">My off-competition diet is more organized than a couple of years ago.<\/span> <span title=\"\">Previously, I <strong>randomly swapped meals, but now I adhere strictly to the plan.<\/strong><\/span> <span title=\"\">Even a simple change can make a drastic difference in the appearance of my figure.<\/span><\/span>\u201d <\/em><span style=\"color: #339966;\"><span style=\"color: #ff6600;\">[9]<\/span><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><em>\u201cRight now, I weigh 127 kilograms and I am more shredded compared to 2008 when I weighed 125 kg. Consumption of starch carbohydrates like potatoes instead of rice helped me grow and I don&#8217;t feel bloated.\u201d<\/em> [9]<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\"><\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"One_of_the_greats\"><\/span>One of the greats<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Do you know an old saying that claims that you <strong>have to beat a champion to be a champion?<\/strong><\/span> <span title=\"\">In the last seven years, Mr.<\/span> <span title=\"\">Olympia contestants trained all year round to get the ruling champion, Phil Heath, off the throne.<\/span><\/span><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Names like Jay Cutler, Kai Greene, Dexter Jackson, and Shawn Rhoden stood beside Phil during the last comparison round just to see Phil <strong>defend his title of the world&#8217;s best bodybuilder.<\/strong><\/span> <span title=\"\">In 2017, a new face appeared on the stage next to Phil &#8211; <strong>Mamdouh &#8220;Big Ramy&#8221; Elssbiay<\/strong>, but the result remained the same as The Rock grabbed the microphone and again announced the winner&#8217;s name &#8211; &#8220;Phil Heath&#8221;.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Phil continues to get closer to his goal &#8211; the tenth Mr. Olympia title &#8211; which he declared to be his goal two years ago. Looking at his <strong>determination, passion, motivation, effort, self-esteem<\/strong> and past wins, it is difficult to refute this goal. Mr. Olympia 2017 was concentrated around the world&#8217;s three best bodybuilders: <strong>Heath, Ramy and newcomer William Bonac.<\/strong> Shawn Rhoden, who came second behind Phil in 2016, clearly lagged behind the competition from the perspective of muscle definition. In the last year&#8217;s contest, he dropped from second to fifth place. Dexter \u201cThe Blade\u201d Jackson also felt the power of a more difficult, better-prepared competition that dropped him down to fourth place.<\/span><\/p>\n\n\n\n<p>It was another great year of the contest that culminated in a result <strong>commemorating the performance of the legend &#8211; Arnold Schwarzenegger.<\/strong> Phil lacks only one title to join Ronnie Coleman or Lee Haney as eight consecutive titles winners and two titles to fulfill his dream. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #000000;\"><em>\u201c<span class=\"tlid-translation translation\" lang=\"en\">No matter what happens to me as of today, <strong>I have achieved the same number of titles as Arnold Schwarzenegger.<\/strong> No one else can afford to say that except for Coleman and Haney. That is all. I&#8217;m very proud of that.<\/span>\u201d<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">The next year will certainly be interesting as Phil <strong>had surgeries of two large abdominal hernias<\/strong> shortly after the last contest. Therefore, his preparation will certainly be significantly different from the last one in order to reach 100% of his potential on Mr. Olypmia 2018 Stage. <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">The IFBB pro and <strong>7-time Mr.Olympia title holder<\/strong> is determined to continue fighting and win even more Mr. Olympia titles. He hopes to break the current record of <strong>8 Mr. Olympia titles and win an equal 10<\/strong>. Phil&#8217;s intention is <em>&#8220;to represent bodybuilding so that people can identify with it <strong>while maintaining respect for the sport<\/strong>&#8220;<\/em>. He is currently involved in the <strong>\u201cMake it Fit Foundation\u201d<\/strong> through which he intends to raise awareness of autism. He is also the president of his own brand producing supplements &#8211; Gifted Nutrition &#8211; which he founded in the summer of 2014.<\/span>&nbsp; <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Finally, we recommend a very interesting interview with Phil <\/span><span title=\"\">in which you will hear his opinion on <strong>Mr.<\/strong><strong> Olympia, social media fitness celebrities, IFBB, or other interesting stuff:<\/strong><\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Phil Heath- The Future Of Mr. Olympia &amp; Bodybuilding\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/54JAqFPHwkE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Phil Heath l Tr\u00e9nink a strava v\u00edt\u011bze Mr. Olympia l Fitness Facts\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/qIFwAQ1yRME?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">What is your opinion on this bodybuilder?<\/span> <span title=\"\">Will he manage to defend <strong>the Mr.<\/strong><\/span> <span title=\"\"><strong>Olympia title this year<\/strong>?<\/span> <span title=\"\">Share your thoughts in the comments.<\/span> <span title=\"\">If you liked the article, please support it by liking or sharing.<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Phil Heath is a representative of bodybuilding and multiple winner of Mr. Olympia. Check out his training plan, diet and achievements. Has he inspired you?<\/p>\n","protected":false},"author":25,"featured_media":403508,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7781],"tags":[7667,7631,6881,7253],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-274489","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-personalities-inspiration","8":"tag-famous-athletes","9":"tag-healthy-lifestyle","10":"tag-motivation","11":"tag-strength-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Phil Heath: His Training Plan and Diet - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Phil Heath is a representative of bodybuilding and multiple winner of Mr. Olympia. 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