13 Weeks To Glory - 2008

13 weeks to glory: an inside, comprehensive look at Phil Heath's 2008 Olympia prep
plan
May 24, 2012 at 11:23am
13 weeks to glory: an inside, comprehensive look at Phil Heath's 2008 Olympia

prep plan by Allan Donnelly
 No.
 We are not kidding.
 We are giving you the blueprint for Phil Heath's 2008 Olympia preparation, a contest in
which the then – 28 – year - old phenomenon--in his Olympia debut--placed third and
announced his presence as a bona fide star and a sure-fire threat to bodybuilding's ultimate
title in the very, very near future.
 A step - by - step plan to help walk you through the ins and outs of contest prep that has
never been done before.
 Over the following 18 pages, we open Heath's playbook, courtesy of the man who wrote it:
trainer Hany Rambod.
 Training, nutrition, tips, tricks and secrets from two of the best in the business.
 Start on Friday, June 26--exactly 13 weeks out from the prejudging of the 2009 Mr. Olympia
at Orleans Arena in Las Vegas, Nevada, on Friday, September 25-and you'll be able to prep
with Heath every step of the way.
 Even if you're not competing, it's a fool proof way to make sure you're in the best shape of
your life come bodybuilding's biggest weekend.
156 Training Overview

 160 Phase I
June- 26 to July- 16
Weeks: 13 - 11
 164 Phase II
July- 17 to August- 06
Weeks: 11 - 08
 166 Phase III

August- 07 to August- 27
Weeks: 08 - 05
 169 Phase IV
August- 28 to September- 10
Weeks: 05 - 02
 174 Phase V
September- 11 to September- 25
Weeks: 02 - 00
 NOTE:
 The nutrition portion of this program is intended for a starting weight of 260 pounds.
 If you weight less than that, you will need to adjust caloric intake accordingly.
TRAINING OVERVIEW:
 "For the most part, training stays consistent throughout the 13 - week plan.
 Phil's strength levels will peak in phases II and III, and start decreasing after that as
carbs and calories are cut, body - fat levels are reduced and cardio is increased.
 But, since the majority of the exercises stay the same, we're giving you one chart to
keep it easy and we'll call out some unique aspects of each training phase
throughout."
FST FACTS:
FST-7: Fascia Stretch Training
WHAT: A series of seven sets performed with little rest between, with the same or
greater weight.
WHEN: The last seven sets of an exercise for a targeted body - part.
HOW: With isolation movements and very strict compound movements.
Do not perform with movements that incorporate a lot of ancillary muscle groups
that can fail.
USE: A very strict range of motion.
REST PERIODS: 30 - 45 seconds for more on FST-7 training, go to fst-7.com.
SUPPLEMENT LIST:
WHAT HOW MUCH WHEN
 Vitamin C 1 g Meals 1, 4, 7
 Eicosapentaenoic Acid 300 mg Meals 1, 3, 6
 Docosahexaenoic Acid 300 mg Meals 1, 3, 6
 Conjugated Linolenic Acid 350 mg Meals 1, 3, 6
 Gamma Linoleic Acid 350 mg Meals 1, 3, 6
 Probiotics (7 Billion Organisms) 2 capsules Meals 1, 5
 Multivitamin/Multimineral 2 capsules Meal 2,
Post- Workout
 Glutamine 5g,10g, 5g Upon Waking,
Pre/Post- Workout,
Bedtime
 Branched - Chain Amino Acids 10g Pre & Post-Workout
 Nitric Oxide Booster 3,000g Pre-Workout
 Creatine 5g Pre & Post-Workout
 Fat Burner 2 capsules Before Cardio
 NOTES: g=grams, mg=milligrams

Supplements will be cut one week before the contest.
WEEKLY TRAINING SPLIT:
MONDAY: Quads, Hamstrings and Calves
TUESDAY: Chest and Triceps
WEDNESDAY: Back and Biceps
THURSDAY: Off
FRIDAY: Quads, Hamstrings and Calves
SATURDAY: Shoulders and Traps
SUNDAY: Off
 MONDAY: LEGS
EXERCISE SETS
QUADS (NOON):
Extensions 4
Front Squats 4
Leg Presses 3
Hack Squats * 7

HAMSTRINGS (6 pm):
Stiff-leg Deadlifts 4
Lying Leg Curls 4
Seated Leg Curls [dagger] 7

CALVES [double dagger]:
Standing Calf Raises 4
Leg Press Calf Raises 4
Seated Calf Raises 7
 *Alternate hack squats with leg presses as 7S.

 Alternate seated leg curls with lying leg curls as 7S.
 Alternate all three calf exercises as 7S.
 "Phil's first workout comes after his third meal, around noon."
 "The six-hour gap gives Phil time to take a 30' 45 - minute nap and go to massage therapy,
which he'll do about once a week.
 Hamstrings in the evening come after Phil's fifth meal."
 TUESDAY: CHEST AND TRICEPS
EXERCISE SETS

CHEST:
Dumbbell Incline Presses 4
Dumbbell Incline Flyes 4
Hammer Strength Bench Presses 3
Pec Decks * 7
TRICEPS:
PushDowns with rope attachment 3
Dips 3
Close-Grip Bench Presses 3
Lying Triceps Extensions 7
 *Alternate pec decks with cable crossovers as 7S.
 [dagger] Alternate lying triceps extensions with pushdowns as 7S.
 "I don't ever recommend flat-bench barbell presses.
 I see too many pec injuries with those."
 "On these, Phil does not move the weight above his chest and lock out his elbows.
 The top portion of the movement is slightly angled behind his head to keep continuous
tension on the triceps."
 WEDNESDAY: BACK AND BICEPS
EXERCISE SETS

BACK:
Wide-Grip Pullups 3
Power-Grip Chinups 3
T-Bar Rows 4
Bent-Over Rows (underhand grip) 4
One-Arm Dumbbell Rows 3
Straight-Arm PullDowns with Rope attachment * 7
BICEPS:
Standing EZ-Bar Curls 3
Hammer Curls 3
Concentration Curls 3
Dumbbell Preacher Curls [dagger] 7
 *Alternate pulldowns with Hammer Strength lSO rows as 7S.

 Alternate preacher curls with concentration curls and hammer curls as 7S.
 “Phil uses the rope attachment to allow himself to go past the barrier of the thighs.
 With the rope, Phil can get a better contraction.”
 “We mix it up, because Phil’s arms grow no matter what, and that wouldn’t be typical of
anybody else.
 The EZ-bar, being slightly cambered, allows you to take a lot of stress off of your wrists and
elbows.”
 SATURDAY: SHOULDERS AND TRAPS
EXERCISE SETS

SHOULDERS:
Smith Machine Military Presses * 4
Dumbbell Front Raises 4
Upright Rows 4
Dumbbell Lateral Raises [dagger] 7
TRAPS:
Dumbbell Shrugs 3-4
Barbell Shrugs 3-4
REAR DELTS:
Bent-Over Dumbbell Raises 4
Reverse Pec Decks 7
 *Alternate military presses with dumbbell presses as 7S.
 Alternate lateral raises with dumbbell front raises as 7S.
 "Phil does military presses from the front, because going behind the neck increases the
likelihood of injury."
 "We're separating rear delts into their own muscle group because they are so important.
 Maximizing rear-delt fullness helps the back double-biceps and side chest poses become more
complete."
 PHASE * I
JUNE- 26 to JULY- 16 * WEEKS 13 - 11
STARTING WEIGHT: 265 POUNDS
ENDING WEIGHT: 255 POUNDS
o "The first three weeks of Phil's prep.

o He came into this at 265 pounds.
o He did the Ironman and Arnold Classic in 2008.
o So the prep between shows was much closer than this year, when he took a full year off.
o Most people will drop 5 - 10 pounds the moment they clean up their diets, because they are
cutting out a lot of sodium, processed foods and any kind of last-minute junk meals before
they start dieting.
o This phase should be fairly smooth--you're just tightening up and getting harder for the first
few weeks."
PHASE GOALS:
 *Bring weight down slowly so that Phil isn't too light at the end of his prep
 * Get stronger
 * Get fuller
 * Get harder
 * "If Phil is losing too much weight or his strength levels are low, this is usually a sign of
starting out his diet with carbs too low or cardio too high."
WHAT TO WATCH FOR:

 *Can lose up to 5 pounds in first week due to water loss.
 * Increase in hunger.
 * Increase in sweating during cardio.
 * "As Phil cleans up his diet and sodium goes down, his body becomes more efficient at
regulating water loss, i.e., sweating.
 That's a key indicator of the amount of work that he's doing.
 As the phases progress, the heart becomes stronger and, therefore, it takes a little more time
and tension to increase his heart rate."
TIP:
WATER IN TAKE
 "Phil is drinking anywhere from 1 ½ - 2 gallons of water a day to make sure he stays full and
his muscles stay hydrated to maximize the pump and fat burning during each workout and
cardio session."
TRAINING KEYS:
 *Train heavy
 * Using FST-7 at 5 – 7 rep range
 * 3 - 4 sets of three base exercises at 5 – 7 rep range
 * The goal is to use heavier weight and build up base strength in this phase.
 Eventually, we'll try to get him to use the weight he is using now for 8 -12 reps, because
different rep ranges will help him stimulate various muscle fibers and lead to increased muscle
growth."
EXERCISE SPOTLIGHT:
LEG PRESSES
 "We're working on the outer sweep of the quads here, so Phil will keep his toes pointed
straight and keep his feet within shoulder width apart.
 If his toes are pointed" outward, he will start working the inner thighs."
FLEX:
 *"Phil trains legs twice a week and we stick to the same exercises, primarily because those are
the exercises that are easy on Phil's knees.
 He sticks to strict ranges of motion so his knees won't flare up.
 As good as he looked at the 2008 Ironman, we both agreed he could have used a little more
thigh sweep."
 MONDAY: QUADS, HAMS AND CALVES
EXERCISE SETS REPS

QUADS (NOON):
Extensions 4 5-7
Front Squats 4 5-7
Leg Presses 3 5-7
Hack Squats 7 5-7
HAMSTRINGS (6 PM):
Stiff-Leg Deadlifts 4 5-7
Lying Leg Curls 4 5-7
Seated Leg Curls 7 5-7
CALVES:
Standing Calf Raises 4 10-15
Leg Press Calf Raises 4 10-15
Seated Calf Raises 7 10-15
CARDIO CORNER:
 *Six days per week (Sunday off)
 * 30 minutes of cardio after workout or in the morning on Step Mill (or) Tread Mill
 * Heart rate: 130 beats per minute
NUTRITION:
 "We're looking to keep Phil's calories and protein up during this phase while keeping carbs
and fat relatively high.
 By cleaning up some things and cutting out multiple cheat meals, Phil will be where he needs
to be by the end of this phase."
CHEAT MEALS:
 *Once every five to seven days.
 * The cheat meal will typically be a restaurant-style cheeseburger (1/2 pound), fries and
dessert, usually a piece of cheesecake.
Calories Protein Carbs Fat
1/2-pound hamburger, restaurant-style 1,060 40 g 58 g 72 g

French fries (large) 500 6 g 63 g 25 g
Cheesecake (1 slice) 410 7 g 35 g 27 g
TOTALS: 1,970 53 g 19 g 124 g
MEAL PLAN
MEAL 1
8 egg whites
8 oz top sirloin steak
1 1/2 cups oatmeal (76 g)
MEAL 2
1 1/2 cups white rice (67 g)
MEAL 3
12 oz extra lean (94% or leaner) ground turkey
12 oz baked potato (73 g)
MEAL 4
12 oz chicken breast (boneless, skinless)
12 oz sweet potato (44 g)
* Cheat meal option: restaurant-style burger and fries
MEAL 5
2 cups pasta (86 g)
MEAL 6
MEAL 7
12 oz tilapia
6 steamed asparagus spears
MEAL 8
12 oz lean (95%) ground beef
2 cups iceberg lettuce
1 tbsp fat-free dressing (optional)
4 slices cucumber
TOTALS: Approximately 5,144 calories, 658 g protein, 427 g carbs, 80 g fat
EGG WHITES:
 “We’re starting off with egg whites because they are a quickly absorbed protein, which is
going to get to Phil’s muscles right away.”
POST-WORKOUT MEAL:
 “This is Phil’s post-workout meal.
 He’s taking his post-workout drink—creatine, glutamine and BCAA’S—immediately after
training.
 This meal is consumed within 30 - 60 minutes after the drink.”
CHICKEN VS TURKEY:
 “Chicken breast tends to be dry and difficult to chew.
 Turkey can be easier, because it’s ground.
 The difference in texture alone helps keep things fresh.”
LAST MEAL:
 “It’s red meat—we’re trying to ingest the slowest absorbing protein, because Phil is not going
to be eating for six to eight hours.
 We want something that provides a timed-release effect while he is sleeping.”
 PHASE * II
* JULY- 17 to AUGUST- 06
* WEEKS 11 - 08
o “Phil is slowly transitioning from offseason form as he tries to grow into the show—trying to be
fuller, rounder and denser—to get ready to maximize fat loss in the next phase.
o He is still trying to increase strength levels while putting a little more of an emphasis on
conditioning.
o Phil is trying to use the same weight, or more, as that used in phase I, for a slightly higher
(6 - 8) rep range in phase II.”
PHASE GOALS:
 *Increased strength levels
 * Adequate rest
 * Maintain muscle fullness throughout the day
 * Lose 1-1 ½ pounds of bodyweight per week
WHAT TO WATCH FOR:

 *Fatigue
 *Muscle fullness
 * Gradual weight loss
 * Striations in triceps by middle of phase
 * “Get seven to eight hours of sleep a night.
 If he feels tired during the day, Phil will take a 30 – 45 minute nap post-workout Also, watch
out for muscle soreness.
 Phil shouldn’t be sore for more than one or two days after he trains a particular body - part.”
STRETCHING:
 “We are putting a priority on stretching both during the workouts and in the evening for
approximately 20 minutes, focusing on the muscle group Phil worked that day.
 Stretching will help with recovery and will help in stretching the fasciae to maximize muscle
growth.”
TRAINING KEYS:
 *Training heavy
 * Using FST-7 at 8 - 10 rep range
 * 3 - 4 sets of three base exercises at 6 – 8 rep range
EXERCISE SPOTLIGHT:
BENCH DIPS
 “Phil is trying to be more upright here, with his hands directly beneath his shoulders and
behind his back to put direct tension on the triceps and not the chest.
 He’ll put one to three plates on his thighs for added resistance.”
 “With Phil, upper chest has always been an issue.
 As such, we’ll focus on upper chest movements at the beginning of each workout when his
energy and strength levels are highest.”
TUESDAY: CHEST AND TRICEPS
EXERCISE SETS REPS

CHEST:
Dumbbell Incline Presses 4 6-8
Dumbbell Incline Flyes 4 6-8
Hammer Strength Bench Presses 3 6-8
Pec Decks/Cable Crossovers 7 8-10
TRICEPS:
PushDowns with rope attachment 3 6-8
Bench Dips 3 6-8
Close-Grip Bench Presses 3 6-8
Lying Triceps Extensions 7 8-10
CARDIO CORNER:
 *Six days per week (Sunday Off)
 * 40 minutes of cardio after workout or in the morning
 * Heart rate: 135 bpm
 * Primary equipment: Step Mill and Tread Mill
NUTRITION:
 “Since there is a slight shift toward prioritizing conditioning, this is where we start to regulate
Phil’s carb intake.
 We will cut back his carbs to 300 - 400 g per day.
 As we do this, we will slightly increase healthy fats in the form of avocadoes, nuts, fatty fish
and all natural peanut butter.
 If Phil’s strength levels are not increasing as we cut carbs, we’ll also add one or two more red-
meat meals a day.
MEAL PLAN
MEAL 1
8 egg whites
1 cup oatmeal (51 g)
MEAL 2
1 ½ cups white rice (67 g)
MEAL 3
1 tbsp all-natural peanut butter
MEAL 4
1 cup rice (45 g)
¼ cup almonds
MEAL 5
MEAL 6
1 cup white rice (45 g)
MEAL 7
12 oz tilapia
1 cup broccoli
MEAL 8
12 oz lean (95% or leaner) ground beef
4 slices cucumber
NOTE:
 Cheat meals were included one time per week during this phase of the prep.
 Usually this cheat meal consisted of a restaurant-style burger, fries and dessert.
 ADD FAT “Add healthy fats, if Phil’s strength (or) energy levels are low.”
 ADD FAT “Another potential spot to add healthy fats between lower - fat protein meals.”
 TILAPIA “Tilapia is used instead of larger fish due to the fact that it normally runs much lower
in mercury levels than larger fish, such as Tuna (or) Shark.
 High amounts of mercury toxicity can lead to chronic fatigue, along with many other ailments.”
 “Replace with 10 - 12 oz of Salmon if energy and/or strength levels are low.”
 PHASE * III
* AUGUST- 07 to AUGUST- 27
* WEEKS 08-05
o “This is when we really start tightening the screws.

o This phase is where Phil should really start to see noticeable changes in his conditioning.
o Phil should also start to see a good amount of vascularity by the end of this phase.
o If he’s not, we’ll add a second session of cardio, 20 minutes in the evening.”
WHAT TO WATCH FOR:

 *Significant vascularity
 * Abs completely in
 * Thigh striations
 * Hamstring separation
 * Ridges forming in glute area
PHASE GOALS:
 *Visible body - fat loss
 * Strength levels peak by week five
 * Minimal to no torso fat
TIP:
TAKE A DAY OFF
 If Phil experiences any of these signs, he’ll just shut it down and take an extra day off.
 * Heavy, tired legs
 * Trouble getting out of bed due to muscle fatigue
 * Muscle soreness that lingers for 48 hours or more for a given body – part
 * Over whelming, light headed feeling during cardio
 * Calls me more than three times a day to complain
TRAINING KEYS:
 *Training heavy
 * Using FST-7 at 8 - 12 rep range
 * 3 sets of four base exercises at the 8 - 10 rep range
EXERCISE SPOTLIGHT:
WIDE-GRIP PULLUPS
 *“We start with wide-grip pull-ups, because we’re trying to isolate more of the upper, outer lats.
 We use power-grip chin-ups as the lats become more fatigued to hit more of the inner back.”
 * “Back is another focal point on Phil.
 We’re trying to create more thickness in his lats and inner back, hence the number of rowing
exercises.
 Fortunately, back is paired with arms here, which is an easy muscle group for Phil to grow, so
if we need to increase the number of total sets or exercises for back, we can cut the number
of biceps movements.”
 WEDNESDAY: BACK AND BICEPS
EXERCISE SETS REPS

BACK:
Wide-Grip Pullups * 3 8-10
T-Bar Rows 3 8-10
Bent-Over Rows (underhand grip) 3 8-10
One-Arm Dumbbell Rows 3 8-10
Straight-Arm PullDowns with rope attachment 7 8-12
BICEPS:
Standing EZ-Bar Curls 3 8-10
Hammer Curls 3 8-10
Concentration Curls 3 8-10
Machine Preacher Curls 7 8-10
* Alternate with Power-Grip Chinups
CARDIO CORNER:
 *Six days per week (Sunday off)
 * 45 minutes in the morning
 * 20 minutes in the evening (if necessary)
NUTRITION:
 *"Since we're really putting a priority on conditioning, this is where we need to switch up high--
and low-carb days.
 We will typically go with a two low-Zone high-carb day cycle.
 If Phil isn't responding, we'll switch to a four low/one high-carb day cycle while still adding in
some fats as mentioned in phase II."
SUGAR ADVISORY:
 Phil is eating vegetables--broccoli and spinach, for example -that are low in sugar content.
 Below is a comparison of the sugar content in two good and two bad vegetable choices.
EAT THIS: DON'T EAT THIS:

1 cup broccoli: 1.5 g sugar 1 cup carrots: 6.07 g sugar
2 cups spinach: 0.25 g sugar 1 cup peas: 8.22 g sugar
MEAL PLANS
HIGH CARBS: 400g per day
MEAL 1
8 egg whites
1 1/2 cups oatmeal (76 g)
MEAL 2
MEAL 3
12 oz baked potato (73 g)
MEAL 4
MEAL 5
2 cups pasta (85 g) PASTA
MEAL 6
MEAL 7
12 oz tilapia
2 cups chopped spinach
MEAL 8
4 slices cucumber
TOTALS: Approximately 5,176 calories, 664g protein, 427g carbs, 68g fat
VEGETABLES:
 "Spinach, broccoli, cauliflower and asparagus are superior to corn, peas (or) carrots due to the
high sugar levels in the latter vegetables."
 "Pasta is a much denser carb than sweet potatoes (or) rice.
 That makes it easier to get in 80 g of carbs by eating pasta than it is to get in 80 g of carbs by
eating rice."
NON-FAT SALAD DRESSING:

 "Normally, we keep sugar content to less than 2 - 3 g per tablespoon of salad dressing.
 A good option is vinegar and lemon with Mrs. Dash as a seasoning."
LOW CARB: 250g per day

MEAL 1
8 egg whites
MEAL 2
MEAL 3
MEAL 4
1/4 cup almonds
MEAL 5
1 cup chopped broccoli (17 g)
MEAL 6
MEAL 7
12 oz tilapia
MEAL 8
4 slices cucumber
 ADD FAT "Add healthy fats if Phil's strength or energy levels are low."
 WHITE RICE "On low carb days, Phil will eat white rice, which is a faster-acting carb than
brown (or) wild rice.
 WHITE RICE will get through his system quickly to aid in Post-Workout recovery."
 ADD FAT "Another potential spot to add healthy fats between lower-fat protein meats."
 PHASE * IV
* AUGUST- 28 to SEPTEMBER- 10 WEEKS: 05-02
o "Conditioning, conditioning, conditioning.

o That's the name of the game here.
o The most important phase, as far as fat burning is concerned.
o We really start to keep a close eye on where Phil is and where he should be.
o Don't play catch-up, because if you do, you're really going to be chasing your tail.
o Whatever you do, don't fall behind and try to catch up at the end.
o This is really the last phase where we want to make adjustments.
o If this phase is successful, it will allow Phil to cruise into the show over the final two weeks."
WHAT TO FOR WATCH FOR:

 *Glutes 90% in, striations from top to bottom
 * Visible striations through the inner portion of thighs
 * Christmas tree completely in
 * Continued thinning of skin in upper and lower body
 * Striations in all triceps heads
 * Biceps show micro-striations and cross-striations
 * Intercostals striated
 * Traps striated
 * Vascularity through abdomen
PHASE GOALS:
 *Completion of fat loss
 * Minimize strength loss
 * Maintain mental focus
 * Posing routine complete
TRAINING KEYS:
 *Training as heavy as possible without risking injury
 * FST-7 at 8 - 12 rep range
 * 3 sets of three base exercises at the 7 - 10 rep range
EXERCISE SPOTLIGHT:
DUMBBELL SHRUGS
 "Tilting slightly forward on these will help build up Phil's lower traps, which, in turn, will help
Phil move heavier weight for rowing movements.
 We're trying to strengthen any ancillary muscles so that he doesn't have any weak links in the
chain, which eventually will * "We're trying to maximize shoulder width by training shoulders
by themselves.
 If we feel we need to hit arms, we'll tack it on in the evening--if Phil's energy levels are high."
 SATURDAY: SHOULDERS AND TRAPS
EXERCISE SETS REPS

SHOULDERS:
Smith Machine Military Presses 3 7-10
Dumbbell Front Raises 3 7-10
Upright Rows 3 7-10
Dumbbell Lateral Raises 7 8-12
TRAPS:
Dumbbell Shrugs 3 7-10
Barbell Shrugs 3 7-10

REAR DELTS:
Bent-Over Dumbbell Raises 3 7-10
Reverse Pec Decks 7 8-12
TIP:
INTERVAL CARDIO TRAINING
 "After long cycles of Cardio, the body becomes stubborn about releasing body-fat.
 We incorporate intervals to help break fat-loss plateaus.
 An example of interval training would be five minutes on the Tread Mill at a heart rate of 125-
130 bpm, then increasing the speed by up to 1 mph and elevation by 5% - 8% for two
minutes, then repeating the cycle for the duration of the session."
CARDIO CORNER:
 * 45 minutes in the morning
 * Heart rate: 125 - 130 bpm in the morning
 * 30 - minute intervals in the evening
 * Heart rate: 140 - 145 bpm on intervals
NUTRITION:
 *"It is very important for Phil to keep sodium in at this stage.
 Sodium will keep energy levels high as he becomes more depleted and will also help avoid
muscle cramping.
 Here is where we'll reduce red - meat meals to two per day and replace them with fish (or)
chicken."
VARIABLES:
 *If Phil is responding: alternate two (or) three low - carb (300g) days with one high - carb
(500g) day
 If Phil is not responding: alternate four low - carb (200g) days with one high - carb (350g) day
 Add up to four 1 - tbsp servings (totalling 1/4 cup) of fats per day on low - carb days
CUT CONDIMENTS:
 If Phil hits a fat - loss plateau, he will cut out condiments and sweeteners.
CUT OUT: KEEP:

Splenda Salt-free Mrs. Dash
Barbecue sauce Pepper
Ketchup Sea salt
Dijon mustard Regular mustard
MEAL PLAN
LOW CARB: 300 g per day
MEAL 1
8 egg whites
MEAL 2
12 oz tilapia
1 1/2 cup white rice (67 g)
1/4 cup almonds
MEAL 3
MEAL 4
1 cup brown rice (45 g)
MEAL 5
MEAL 6
MEAL 7
12 oz tilapia
1 cup cauliflower
MEAL 8
12 oz salmon
4 slices cucumber
 FOR CARB CUTTING 3/4 cup of oatmeal
 ADD FAT "Another potential spot to add healthy fats between lower - fat protein meals".
 FOR CARB CUTTING 5’oz sweet potato "We're cutting carbs earlier in the day to help with the
fat-burning process, but we're keeping the quantities high around the workout to give Phil the
proper amount of energy before and during training, and for maximum recovery post-
workout."
 ADD FAT "Add healthy fats if Phil's strength or energy levels are low".
 PHASE * V
* SEPTEMBER- 11 to SEPTEMBER- 25
* WEEKS 02- 00
WEIGHT AT SHOW: 230 POUNDS
o "The home stretch--the most critical part of Phil's prep.

o He's pretty much at 95 - 98 percent conditioning at two weeks out and we're only performing
minor tweaks leading up to the show.
o Phil experiences the most dramatic weight loss in this phase--10 pounds--but that 10 pounds
is water weight and is mostly dropped over the final three days."
PHASE GOALS:
 *Posing practice increases to twice daily, once with mandatories and once with the routine
 * Increase daily nap times to 1 - 1 1/2 hours, split into one or two sessions
 * Arrive in Vegas the Sunday prior to the Olympia to acclimate to temperature and altitude
changes
 * Carb deplete Saturday through Tuesday before the show
 * Start cutting back on water Wednesday
 * Start carbing up on Wednesday
 * Cut out all supplements one week prior to the contest
WHAT TO WATCH FOR:

 *Do not get too flat
 * Extreme vascularity
 * Paper-thin skin through chest, shoulders and back
 * Striations all the way up into hips
 * Striations through the sides of thighs
 * Calf cross-striations
 * Deep lines in hamstrings with cross-striations
GETTING FLAT:
 "This would happen during the depletion process as a result of over-depleting.
 Do this, and you will not properly fill up for the show."
OVERDEPLETION SIGNS:
 *Substantial reduction of muscle size, particularly in weaker body-parts for more than 48 hours
 * In Phil, this is his upper chest, back and shoulders
 * Decrease in vascularity for more than 48 hours
 * No sign of any pump during final workouts
SOLUTION:
 Increase carbs by 25% per meal until visible signs of fullness and vascularity return.
STOP TRAINING:
 "Phil stops training legs one week out to reduce the inflammation in the muscle bellies to
allow for more visible striations and maximum definition.
 We're trying to get all excess fluid out of the body and it takes longer for the legs to do that.
 Plus, his legs will continue to have inflammation, because he's doing cardio until Tuesday,
when he will stop training completely."
TRAINING KEYS:
 *Training with moderate weight
 * FST-7 at 7 - 10 rep range
 * 2 - 3 sets of three base exercises at 7 - 10 rep range
 * Stop training legs one week prior to contest
 * Stop training upper body Tuesday before contest
CARDIO CORNER:
 * 45 minutes in morning
 * Cut cardio on Tuesday before contest
NUTRITION:
 *"Carbs continue to decrease on both high and low days.
 As carbs decrease, fat servings continue to increase.
 Red - meat meals drop to one per day during the final two weeks and are replaced with Tilapia.
 As carbs decrease, vegetable intake increases (broccoli, cauliflower, asparagus, spinach) due
to the loss in fiber."
VARIABLES:
 *If Phil is responding: four low - carb (175 g) days; one high - carb (300 g) day
 * If Phil is not responding: six low - carb (125 g) days; one high - carb (250 g) day
THE FINAL WEEK:

 The following could be their own eight - page articles, but here are some key tips to carb
depleting, cutting water and carbing up during the last week of Phil's prep.
CARB DEPLETING:
 *Sunday to Tuesday
 * Reduce carbs to 100 g
 * Increase reps to 12 - 15 for last two training days
CUTTING WATER:
 *Wednesday to Friday
 * Reduction in sodium during last 72 hours, usually only naturally occurring sodium
 * Gradually reduce water by a power of 1/2 per day, from 1 1/2 gallons to 3/4 gallon to one
liter
CARBING UP:
 *Wednesday to Friday
 * 1,000 g of carbs per day
 * Sources: sweet potatoes, white rice (absorbs faster), baked potatoes, oatmeal, grits
 * Carbs with every meal
 * As sodium goes down, carbs go up
MEAL PLAN
LOW CARB: 175 g per day
MEAL 1
8 egg whites
3/4 cup oatmeal (38 g)
MEAL 2
12 oz tilapia
MEAL 3
MEAL 4
MEAL 5
MEAL 6
6 asparagus spears
MEAL 7
12 oz salmon
MEAL 8
12 oz tilapia
6 asparagus spears
 ADD SODIUM "We'll add sodium here, if necessary, so Phil can keep his energy and maintain
muscle and pumps even during this phase with substantially lower carbohydrates.
 Typically, he'll use about 1/4 to 1/2 of a teaspoon of sea salt he'll do this throughout the day as
needed, 3 - 5 times."
NOT RESPONDING:
 "If Phil's drinking any coffee, he would stop adding Splenda to it and cut in half any Splenda
he's using with oatmeal.
 So, if he typically uses four packets, he's cutting it back to two."
 ASPARAGUS is a natural diuretic and will help reduce water retention.

 "Cheat meals help speed up the metabolism and break plateaus by providing some fats and
different nutrients that the body is not accustomed to."
BY ALLAN DONNELLY
EDITOR-IN-CHIEF
PHOTOGRAPHY BY
PAVEL YTHJALL AND ISAAG HINDS
NOW AT FLEXONLINE
Have questions? To talk to Heath and Rambod--visit the forum at flexonline.com.
COPYRIGHT 2009 Weider Publications
COPYRIGHT 2009 Gale, Cengage Learning

13 Weeks To Glory - 2008

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13 weeks to glory: an inside, comprehensive look at Phil Heath's 2008 Olympia prep

13 weeks to glory: an inside, comprehensive look at Phil Heath's 2008 Olympia

156 Training Overview

 166 Phase III

 NOTES: g=grams, mg=milligrams

 *Alternate hack squats with leg presses as 7S.

 TUESDAY: CHEST AND TRICEPS

EXERCISE SETS

 WEDNESDAY: BACK AND BICEPS

EXERCISE SETS

 *Alternate pulldowns with Hammer Strength lSO rows as 7S.

 SATURDAY: SHOULDERS AND TRAPS

EXERCISE SETS

o "The first three weeks of Phil's prep.

WHAT TO WATCH FOR:

 MONDAY: QUADS, HAMS AND CALVES

EXERCISE SETS REPS

Calories Protein Carbs Fat

1/2-pound hamburger, restaurant-style 1,060 40 g 58 g 72 g

WHAT TO WATCH FOR:

TUESDAY: CHEST AND TRICEPS

EXERCISE SETS REPS

o “This is when we really start tightening the screws.

WHAT TO WATCH FOR:

 WEDNESDAY: BACK AND BICEPS

EXERCISE SETS REPS

EAT THIS: DON'T EAT THIS:

NON-FAT SALAD DRESSING:

LOW CARB: 250g per day

o "Conditioning, conditioning, conditioning.

WHAT TO FOR WATCH FOR:

EXERCISE SETS REPS

CUT OUT: KEEP:

LOW CARB: 300 g per day

o "The home stretch--the most critical part of Phil's prep.

WHAT TO WATCH FOR:

THE FINAL WEEK:

LOW CARB: 175 g per day

 ASPARAGUS is a natural diuretic and will help reduce water retention.

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