Phil Heath Talks 4,500-Cal Contest Diet and Current Nutrition: ‘I’m Perfectly Fine Under 250 Lbs’

Bodybuilding legend Phil Heath became a seven-time Mr. Olympia with meticulous training and strict eating. In an Instagram post shared on October 10, 2023, Phil Heath opened up on his 4,500-calorie diet used for contests and discussed his current meal plan. 

As one of the most accomplished bodybuilders of this era, fans and competitors alike have always wondered about Phil Heath’s diet. His performances on the sport’s greatest stage were nothing short of extraordinary, and in that time, he defeated mainstays of the category like Jay Cutler, Dexter Jackson, and Mamdouh Elssbiay. 

“The Gift” last tested himself on the 2020 Mr. Olympia stage in third place. While he has yet to compete again, Heath refuses to announce an official retirement. And with Jay Cutler and Milos Sarcev constantly teasing Heath’s return, it’s evident there is considerable demand to see the Open star back on stage. 

Days ago, the 43-year-old announced he would once against serve as a commentator for the nearing 2023 Mr. Olympia competition, taking place November 2-5, in Orlando, Florida. Even though he won’t be competing on stage, fans will have the chance to hear Heath’s take on the bodybuilding action. And when he dons the microphone, Heath says he’ll have absolutely no issues with sporting a physique under 250 pounds. 

“The Diet Has Definitely Changed” — Phil Heath Breaks Down His Nutrition Plans 

Competing for shows, Heath consumed 4,500 calories a day whereas now, he maintains high protein, but consumes less food, which typically amounts to three or four meals. 

“The diet has definitely changed. When I would compete for shows I’m eating well over 4,500 calories a day. Protein is very very high but I stick with the same type of foods, it’s just less quantity. Normally, I would have like 10 ounces of protein and a handful of carbs each meal, right?

Now it’s probably like 7-8 ounces and only instead of six or seven meals a day, I’m doing three or four. It’s been very very helpful for me because I don’t have the desire to currently to be 265, 275, 280 pounds. I’m actually perfectly fine under 250 pounds. But I do like the cheat days, I can’t lie,” shared Phil Heath. 

Compared to his freaky and full competition days, Heath sports a downsized physique. In March of last year, Heath teased fans by meeting with Olympia President Dan Solomon. At the time, Heath expressed that he wanted to lose weight in case he decided to pursue an acting project on the horizon. 

As for exercise selection, Heath broke down his 10 most important movements in a special sit down with Chris Williamson on YouTube recently. Picking only 10 exercises for life has become a hot subject in fitness, with other names such as Chris Bumstead, Nick Walker, and Sara Saffari hopping on the trend. 

RELATED: Phil Heath Talks Chris Bumstead’s Legacy & Why He Won’t Use Trenbolone or Insulin

With his predecessor Jay Cutler eating 140 egg whites a day, Heath understood that mastering nutrition would open doors in his career. Although, nowadays, the muscle-building icon is “perfectly fine” with maintaining a physique under 250 pounds. 

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.