I’m always intrigued by professional athletes, specifically how they train and eat. Phil Heath is now 3 times Mr Olympia and eating his diet, shown below, must be a full time job! This is just a sample day; Phil varies his food sources but generally shoots for the same macros.

It should be noted that this diet is aimed at IFBB pros and is not necessarily healthy or sustainable for a normal person – Unless you’re training to be Mr Olympia, don’t bother trying it!

Meal 1:

  • 8 egg whites

  • 8oz Sirloin steak with steak rub seasoning

  • 1 1/12 cups rolled oats

  • 1 serving vitakic

TOTALS: 745 calories, 101g protein, 38 carbs, 21g fat

First thing in the morning is a key time to gain mass. Therefore two protein sources. Eggs absorbed fairly quickly, whilst steak is slower release.

Oatmeal is a slow digesting carb source. Research has shown that for athletes, slow release carbs eaten first thing promote fat loss and increase energy levels throughout the day. This helps build muscle whilst keeping bodyfat low.

Meal 2:

  • 12 oz sirloin steak with steak rub seasoning

  • 1 1/12 cups white rice

  • 1500mg glucosamine

TOTALS: 939 calories, 104 g protein, 80 g carbs, 22 g fat

Beef is the ultimate natural source of creatine, which is vital in the regulation of ATP (adenosine triphosphate i.e. energy). This is the fuel for muscle contraction, so Phil loads up on this prior to training. Glucosamine is taken to help with joint recovery, usually by older people, but is also useful if you are frequently lifting heavy weights.

Meal 3:

  • 12 oz ground turkey, 7% fat

  • Seasonings including grape seed oil, onion powder, basil and chilli

  • 12 oz baked potato

  • 2 tbsp tomato ketchup

TOTALS: 903 calories, 59 g protein, 82 g carbs, 38 g fat

For meal 3, Phil varies his protein sources, as each protein source has a different amino acid profile and different fatty acids which all aid muscle growth.


  • 1-2 scoops of naNO Vapour Hardcore Pro Series pre-workout formula

  • 1 serving naNOX9 Hardcore nitric oxide supplement

  • 1 scoop NOP-47 whey protein isolate blend

TOTALS: 275 calories, 33 g protein, 32 g carbs, 0 g fat

Nitric oxide boosters are taken to increase the pump when training. This is actually the muscle membranes stretching and this signals new growth.


  • 2 scoops intraVol intra workout supplement

TOTALS: 160 calories, 0 g protein, 40 g carbs, 0 g fat

Post workout:

  • 1 serving Cell-tech Hardcore pro series creatine supplement

  • 1 serving Nitro-isolate 65 pro series whey protein isolate supplement

  • 500 mg Vitamin C

  • 500 mg fish oil

TOTALS: 620 calories, 65 g protein, 86 g carbs, 1 g fat

This is taken between 15-30 minutes after the workout to begin the muscle recovery process and quickly as possible to achieve maximum growth.

Meal 4:

  • 12 oz chicken breast

  • 2 tbsp honey BBQ chicken sauce

  • 12 oz baked yam

  • 1 serving vitakic

TOTALS: 990 calories, 111 g protein, 102 g carbs, 12 g fat

This meal is eaten within one hour of taking the post workout shake. The muscles are like sponges in the period after the workout and fueling them with the carbs and proteins promotes muscle growth and recovery.

Meal 5 (cheat meal):

  • 10 oz teriyaki chicken

  • 1 1/2 cups white rice

  • 1 Philadelphia roll

  • 1 cream salmon roll (tempura fried)

  • 2 large pieces tempura-fried shrimp

  • 2 pieces hamachi yellowtail sushi

  • 6 pieces hamachi yellowtail sushi

  • 6 pieces sake salmon sushi

  • Mixed salad

TOTALS: 2,407 calories, 130 g protein, 288 g carbs, 78 g fat

Phil eats a cheat meal every 3 days or so to break through plateaus. This usually is planned before an intense training day to help spur new muscle growth.

Meal 6:

  • 12 oz sirloin steak

  • 1 1/2 cups white rice

  • 1 tsp hit chilli sauce

  • 1500 mg glucosamine

TOTALS: 942 calories, 104 g protein, 80 g carbs, 22 g fat

White rice will spike your insulin more than brown rice. Many people are worried about spiking insulin as it can increase the likelihood of storing fat, but in the off season Phil uses insulin spiking for its anabolic effects.

Meal 7:

  • 12 oz tilapia

  • 1 tbsp grape seed oil

  • Lawry’s Lemon Pepper seasoning

  • Broccoli

  • 500 mg vitamin C

  • 500 mg fish oil

TOTALS: 617 calories, 95 g protein, 12 g carbs, 23 g fat

Tilapia is a great protein source that is easy to digest, and won’t cause bloating. Broccoli contains a phytochemical that can help keep estrogen levels down to maximise testosterone levels for muscle growth.

Meal 8 (optional):

  • 10 oz ground sirloin, 95% lean

  • Lawry’s Steak Rub seasoning

  • Steamed mixed vegetables

TOTALS: 796 calories, 108 g protein, 41 g carbs, 22 g fat

Phil will eat a final meal if he is up late and hungry, although even in the off-season he will limit carbs at this stage to reduce fat storage.


9,394 kcal, 910 g protein, 881 g carbs, 239 g fats


Whilst this diet may seem completely irrelevant and excessive, there are a number of things everyone can take from it:

  1. Diversify your protein sources – eggs, chicken, steak and fish all contain different amino acids and other useful nutrients
  2. Post workout nutrition – it is recommended that you too eat within a couple of hours of a workout to maximise growth and recovery
  3. Limit carbs in the evening – reduce carb intake close to bed time to reduce the chance of gaining excess fat

Robertson, Sommer, 2011, Eat like a pro: step into the kitchen with Phil Heath, Wider Publications