Phil Heath’s Generation Iron - Mr. Olympia prep meal plan

[George Spellwin]

 

[George Spellwin]

When Darren Branch (winner of the Arnold Classic 2012) was interviewed by his sponsor Muscletech, he told them that he eats 10 meals a day in preparation of the Olympia but that it’s hard to get all 10 meals in due to all the traveling that he does. Here displayed below is what 6 of his 10 meals look like:

MEAL 1
- 5 egg whites
- 1½ cups oatmeal
- 2 scoops ANOTEST - 8 oz. red meat
(steak or buffalo)
MEAL 2
- 9 oz. fish
- 1½ cups rice - 1 cup vegetables
MEAL 3
- 9 oz. chicken - 16 oz. potato
MEAL 4
- 9 oz. fish - 1½ cups rice
MEAL 5
- 9 oz. chicken - 12 oz. potato
MEAL 6
- 10 egg whites - 1 cup oatmeal

The meals seem simple but from what can see they will be filling without over stuffing you so that you can keep eating periodically which makes perfect sense. The body can only digest 20 to 30 grams of protein per half hour so eating a protein loaded meal all at once would technically be considered counterproductive. You have to eat your meals in smaller increments so that you can absorb all macro and micronutrients efficiently.

 

[RickRock13]

I like this layout. Its similar to what I would use (just smaller portions than Phil) for my contest prep. I like keeping carbs higher and fats lower for precontest

 

[NegroPops]

I like what he says about the red meat.. so help boost natural testosterone and growth hormone levels. Fine that quite.. funny. haha

 

[George Spellwin]

<p> It's almost here! The film, <a href="http://bodybuilding.elitefitness.com/generation-iron/" target="_blank"><em>Generation Iron</em></a>, premiering September 20, 2013, follows the personal life of the current top-7 pro bodybuilders. The film is pretty much a sequel to the 1977 film <em>Pumping Iron</em> which told the story of the most famous rivalry in bodybuilding competition history. The rivalry was between Arnold Schwarzeneggar and Lou Ferrigno. The rivalry between the reigning Mr. Olympia, Phil Heath, and the first runner up at the 2012 Olympia, Kai Green, is the focus of <a href="http://bodybuilding.elitefitness.com/generation-iron/" target="_blank"><em>Generation Iron</em></a>– much like <em>Pumping Iron</em> focused on the rivalry between Schwarzeneggar and Ferrigno. I was fortunate enough to attend the 2012 Olympia and even more fortunate to have had Kai Greene as my personal trainer in the 1990s. So although Heath looked phenomenal, I was a little sad that Greene lost to Heath by only 1 vote – making the 2012 Olympia the closest one in history. </p>
<p>While the film is certain to be great entertainment, I wonder if the truth about the extensive anabolic steroid and other drug use that these pro bodybuilders go through will be highlighted, merely mentioned, or most likely, will it be ignored completely? Here's a link to read more about the new <a href="http://bodybuilding.elitefitness.com/generation-iron/" target="_blank">film Generation Iron and anabolic steroid use in the Mr. Olympia and in pro bodybuilding</a>.</p>
<p align="center"><a href="http://www.elitefitness.com/forum/anabolic-steroids/generation-iron-pumping-iron-film-remake-will-they-deny-steroids-drugs-998013.html" target="_blank"><img src="http://www.elitefitness.com/images/generation-iron-movie/generation-iron-film.jpg" width="400" height="602" alt="<em>Generation Iron</em> remake of <em>Pumping Iron</em> film" /></a></p>