Phil Heath, one of the two bodybuilders to hold the record of seven Mr. Olympia titles, is one of the most resounding names in the 21st century. During his prime, Heath’s body physique was considered one of the most well-balanced and competition-worthy physiques ever. Notably, it was the result of the diet programs he followed in accordance with his objectives.

Heath began his bodybuilding journey in 2002. Starting 2011 till 2017, his seven titles tie him with Arnold Schwarzenegger, the former bodybuilding champion. Besides, his on-stage rivalry with Kai Greene popularized the sport by several notches. Heath has always had an athletic body. In a 2014 interview, he discussed his diet in detail and underscored the significance of the morning meal for a bodybuilder.

Phil Heath indulged in mindful eating

Training demands a huge amount of nutritious food. Heath’s diet plans included seven meals a day, designed based on the time of the year–off-season or preparing for a contest. It also depends on whether he was working on gaining muscle or losing fat to enhance the detail of his muscles.

Even when he was not preparing for any contests, he had eight egg whites, 8 oz top sirloin steak, and 1.5 cups of oatmeal for breakfast. “Because it’s first thing in the morning, which is a key time for gaining mass,” he explained. Furthermore, the bodybuilding legend elucidated that “Eggs are absorbed fairly quickly and they’re easy for the body to assimilate.”

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Besides “Combining them[eggs] with a slower-digesting protein source, such as sirloin, gives a timed-release effect.” Moreover, studies show that eating slow carbs for breakfast keeps athletes more energized and burns more fat during workouts while also helping build mass.

Heath stuck to a plan even during the offseason

A bodybuilder has very little scope to relax his routine. Initially, Heath would switch items in his meals at random. He realized the drastic differences in his physique, even with a minor change in his diet pattern. To stay competitive, he began following a structured diet.

Furthermore, the 7-time Mr. Olympia admitted he would drink only about a gallon of water a day in the offseason, and suggested that when the comprises a lot of carbs, it is not necessary to drink a lot of water. “Eating starchy carbs like potatoes instead of brown rice has helped me grow while staying lean, and I don’t feel as bloated.” he added.

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What is your take on Heath’s whole plan to gain mass? Do you agree with him that a morning meal is very crucial to gain mass?