Tip: This fitness diet plan is suitable for reference by professional athletes.
"Whether it's before a game or out of season, when you eat and train at the same time every day, it's easy to understand how certain foods affect your body," Heath said. "That way, when the game comes around, you're ready to You can make appropriate adjustments as needed." Success or failure often depends on these small adjustments.
Fortunately, with the help of nutritionist and personal trainer Honey Raymond Border, Heath has found the right direction. In February of this year, the 270-pound Heath reached the lowest level of body fat at his weight, and he looked bigger. Below, Heath, Raymond Bode, and "FLEX" magazine's senior science and technology editor Dr. Jim Stoppani will take you to explore Heath's off-season diet plan to prepare for this year's Olympiad.
●7:00 am
The first meal
8 egg whites
227g prime steak
1.5 cups oatmeal
1 serving of Vitaminco
300 mg Coenzyme Q10
500mg Vitamin C
500 mg fish oil
Total: 745 kcal, 101 grams of protein, 38 grams of carbohydrates, 21 grams of fat.
Heath: This is the first meal you eat immediately after waking up. This is the critical moment for building muscle mass. I choose two high-protein foods - eggs and beef. Eggs are digested and absorbed very quickly, while beef is digested and absorbed relatively slowly. Mixing them can provide the body with a longer-lasting supply of amino acids.
Stoppani: Heath was right to choose oatmeal, which is slowly digested and absorbed. Research shows that when athletes consume slow-digesting carbohydrates at breakfast, they have better performance throughout the day and burn more fat.
●9:00 am
The second meal
340g steak
1.5 cups white rice
1500 mg Glucosamine
Total: 939 kcal, 104 grams of protein, 80 grams of carbohydrates, 22 grams of fat.
Raymond Bode: Beef contains creatine, which can improve strength levels. Creatine plays a very important role in the regeneration process of adenosine triphosphate, which is the energy source required for muscle contraction.
Stoppani: The purpose of consuming glucosamine is to promote joint recovery. Many bodybuilders think of glucosamine as a supplement for the elderly. In fact, when you train hard, your body needs glucosamine to keep your joints lubricated.
●11:30 am
The third meal
340g turkey meat,
1 tablespoon grape seed oil
1 tablespoon chili powder
1 tablespoon onion powder
1 tablespoon perilla
340g baked potatoes
2 tablespoons tomato paste
Total: 903 kcal, 59 grams of protein, 82 grams of carbohydrates, 38 grams of fat.
Raymond Bode: Now we have made some changes, using turkey meat instead of steak, and sometimes adding 1 to 2 whole eggs. The extra calories and fat from whole eggs help promote muscle growth.
Stoppani: It's important to get your protein from a variety of foods, such as turkey, eggs, beef, chicken and dairy, because each high-protein food has a different amino acid profile and different types of fats. These important nutrients are very beneficial for muscle growth.
●12:40 pm
Before training
1~2 spoons of nitric oxide accelerator
1 serving of arginine
Total: 275 kcal, 33 grams of protein, 32 grams of carbohydrates, 0 grams of fat.
Heath: Taking nitric oxide boosters before training can increase blood flow to muscles during training, and taking arginine can further increase blood flow to muscles.
Stoppani: It is important to take nitric oxide boosters before training. This will not only promote better muscle congestion during training, making you look bigger, but also extreme muscle congestion can expand the muscles wrapped around the muscle fibers. fascia, thereby increasing muscle growth potential.
Name: Phil Heath
Date of birth: December 18, 1979
Birthplace: Seattle, Washington
Current residence: Arvada, Colorado
Height: 1.75 meters
Weight: 290 lbs
Phil played as a point guard for the University of Denver men's basketball team before becoming a bodybuilder.
Main Achievements
2006 New York Professional Invitational Champion
2006 Colorado Pro Invitational Champion
2007 Arnold Heritage fifth place
2008 Ironman Pro Invitational Championship Champion
Second place in the 2008 Arnold Heritage Tournament
Third place in Mr. Olympia 2008
Fifth place in Mr. Olympia 2009
Second place in the 2010 Arnold Heritage Tournament
2nd place in Mr. Olympia 2010
1st place in 2011 Mr. Olympia
Growth experience:
Before June 2006, the talented Phil Heath was just an amateur bodybuilder with great ambitions but unknown. While working as a nutrition consultant, Li was training hard. At the National Bodybuilding Competition in June, Phil soared to the sky. Not only did he win the heavyweight championship, he also won the overall championship in one fell swoop. From an ordinary college basketball player to signing a contract to become a professional under Wade As a bodybuilder, Phil himself never imagined that success would come so quickly and that he would have the opportunity to compete on the same stage as Ronnie and Carter. Life can be a wild ride sometimes, and Phil is on a rocket now and can't stop.
Phil has shown super athletic talent since he was a child. He is only 1.75 meters tall but can dunk and run 40 yards in only 4.3 seconds. . Although he only started strength training 4 years ago, he also performed wellShowing his excellence in bodybuilding.
The member of the state high school basketball all-star team recalled: "I went to watch a bodybuilding competition 4 years ago where my friends were participating. I said, what are these? Man, how did they become so good? When my friend asked me to try bodybuilding training, I said, no, I don’t want to be like an oak tree, I am a basketball player!”
Phil Heath was once a college basketball player who was galloping on the court. He was an excellent 3-point shooter in high school. After graduating from high school, the University of Denver offered him a scholarship, so he went there. He played basketball for four full years in college. After graduating from college, because he was not selected by the American Basketball League, he could only play sporadically. Basketball Championship. Hope to have a chance to be spotted by scouts and win him a contract to play overseas. Phil's wish did not come true, and he worked at a gym in Denver with a college business degree.
At the same time. His talent in bodybuilding was constantly being discovered by his colleagues. His friends all found that Phil's body shape and muscle type were very suitable for bodybuilding. With everyone's encouragement, Phil started bodybuilding training. A year later, he had grown from his original weight of 160 pounds to a strong young man with a toned body of 185 pounds.
By chance, he met the 2002 Olympia Masters champion Claude at the Rocky Mountain Bodybuilding Championships.
"Claude thinks that I will have a good future in bodybuilding. I think since a professional athlete thinks so highly of me, I should train hard."
Phil began to train with his friends, making training plans based on bodybuilding magazines, and taking photos every 4 to 6 weeks to observe the speed of progress. In less than half a year, he reached 192 pounds (season weight). In North Carolina Bodybuilding At the championship, he participated in the first bodybuilding competition in his life. He fought in the light heavyweight category and won the gold medal.He won the class championship and the overall championship. "This was also the first time I met Joe Carter." Phil said. "When I first saw him, I felt a huge pressure. He was a full 100 pounds heavier than me. I When I asked if I could take a photo with him, he readily agreed. I felt like a primary school student standing next to him, looking very small.”
Eight weeks later, Phil had his second victory. He won the light heavyweight championship at the Colorado State Championship, but unfortunately, he lost the overall championship by one point. One year later, Phil came with his 200-pound weight. This time he got his wish and won the highest honor-the overall championship.
Build bodybuilding like Joe Carter
Phil was born in Seattle. Born into a grassroots class, he showed a humble attitude when facing a promising career. "I grew up in a poor area of the city," he said, "and I hope to change the status quo through bodybuilding."
Perhaps it was the experience of poverty that made Phil more willing to focus on bodybuilding from a business perspective. Phil also became good friends with Carter, who met at an exhibition competition. "At that time, Carter asked me if I had signed a contract with a sponsor, and I said no. Carter said that I was fully capable of going to the next level," Phil said. "On the night of the game, we exchanged phone numbers. Now we are basically 1 Called 3 times a week. "Carter will launch the final challenge against Ronnie in October this year, and Phil hopes to get more valuable information from the experienced Carter.
"When we talk, I always pay close attention to his business affairs," Phil confessed: "I want to know how Carter runs his business. While he is making money, he can also Have fun in it. There are only a few years in your career where you can shine, if you're smart enough.This way you can extend your career longer, plan for your post-retirement life as early as possible, and at the same time manage your money properly. ”
With his unique talent and hard work, Phil Heath finally made it through this year's Olympiad. In the final, he defeated his master Carter and won the final championship.
Objective comment: This year's Sith is almost perfect, impeccable, down to every muscle, no matter the lines or the fullness of the girth, there is nothing to criticize, especially his big arms! Carter's loss this year will be due to his big arm. It's not Carter's fault, it's just that the Sith are better! I am also very proud of Carter, who was able to coach a world champion in just six or seven years.
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The perfect performance of Ossisus
PK with Master Carter in the Olympiad preliminaries
Carter's comments on Sis after winning the Olympiad