Quotes from Greg Plate. Powering the MFT28 by Greg Plitt. Ideal body equation

In previous articles, you and I have already managed to take a closer look at the unique one, as well as examine it in detail. In today's final article in the MFT28 series, we will examine the diet that Greg advised to follow during the program. Well, first things first.

The MFT28 meal plan will surprise and challenge you at the same time. It's a combination of cutting-edge supplements and old-school nutrition - the "caveman" diet. Your diet will consist of 6 liquid supplements and 1 full meal. And remember, this is a hardcore, four-week strategy to achieve highest results, not a lifelong diet. It's not about what you eat, but what nutrients you get.

Most likely, you have never heard of such a power system before. You may be concerned that you'll lose muscle or be a little skeptical. Think outside the box! Liquid diet Provides all essential nutrients in a convenient, quickly absorbed form. You might even be able to burn more fat and build more muscle mass with this plan, than eat 5-6 times a day.

Your body needs more food at certain times of the day than at others. Exercise creates demand. If you consume food that your body doesn't need, it won't just go away. More than likely, your body will process this food and store it as fat for later use as energy. The MFT28 Meal Plan GIVES YOU WHAT YOU NEED, WHEN YOU NEED IT.

You will chew only one solid food per day. Everything else is liquid. Liquids are easily absorbed by the body and supply the right nutrients in precise quantities. Greg Plitt based this diet on what worked for him and what he believed would produce the most impressive results in 28 days.

When Greg consumed whole foods, he didn't eat anything packaged or processed. Greg believed in a high protein, low carbohydrate diet consisting of meat, poultry, fish, dairy and vegetables. And by the way, you don’t need to limit yourself - consume as much meat and vegetables as you want. EAT LIKE A LION!

DAILY DIET

Liquid pre-workout food
Liquid Post-Workout Meal
Liquid intermediate food
Full reception
Liquid pre-workout food
Liquid Post-Workout Meal
Liquid food before bed

Pre-workout shake

Pre-workout - 1 serving (contains caffeine and l-arginine)
Creatine - 1 serving

Post-workout shake

Whey protein - 2 scoops (40-50 g)
Simple carbohydrates - juices
Creatine - 1 serving
Glutamine - 1 serving

Intermediate cocktail

Casein protein - 2 scoops (40-50 g)

Whole food - high protein, low carbohydrates

Choice of beef, fish, chicken
Broccoli, green beans, peas, corn - can be mixed

Instructions

As always, remember to experiment and find out what works best for you. So, if you feel that the MFT28 meal plan is not quite right for you, make changes to it, for example, replacing one or two meals from your usual menu with liquid supplements.

Greg Plitt ( Greg Plitt) - actor, model and idol for many people. All men dream of the same body.
Anthropometric data:
Height: 185 cm;

Weight: 188 cm.

Biography:
Gregory Plitt Jr. was born November 3, 1977 in Burbank. His father was in real estate, and his mother was an employee of a design agency. Greg was the second child in the family, since the Plitt couple already had a daughter. IN adolescence he began to actively engage in sports, playing golf and football, and also attending the arm wrestling section.
Love to active image life was passed down to the boy from his father, who made it with his own hands in the house gym, in which Greg spent a lot of time practicing on apparatus such as the horizontal bar and parallel bars. His sister attended the New York Naval Academy, and when she returned after her first year for summer vacation, she made a huge impression on the teenager.
After graduating from school in 1996, he followed in the footsteps of his older sister and went to the same educational institution.
Nobody was given any concessions at the Naval Academy. Greg often recalled how harsh the morals were there. It was especially difficult for the guys who were not used to strict discipline. This also applied to those who went through the “school of street life” and tried to expose their own ego, but the teachers quickly put them in their place.
Only those who understood the importance of discipline, subordination and submission to order remained in the academy. The rest simply went home. Having learned this lesson, Plitt became a paratrooper and ranger. For the next five years he served as a Ranger. During these years, he visited various hot spots of the world, rose to the rank of captain and made more than 1,500 parachute jumps.

Plitt moved to Los Angeles and became a licensed trainer and trained young athletes. Greg joins the MET-Rx business. He is awarded the title of “athlete of the year”, develops his own training program called “MFT28”, which quickly gains popularity among bodybuilders. He attracts attention and often appears in magazines that write about healthy way life.
Most of his time is spent training, but this does not prevent him from developing in other directions. He becomes the face of a project called “Thierry Mugler’s Angel Men”, and also appears as a guest model in commercials for such famous brands as ESPN, Calvin Klein, Old Spice, MTV and other world-famous companies.
Plitt graced the covers of fashion magazines more than two hundred times and participated in the filming of over thirty music videos. In the United States of America, he was recognized as the most successful male model. He is the only one who managed to get on the cover of a famous fitness magazine five years in a row.
Plitt achieved huge success and as an entrepreneur. Greg has launched several successful projects that have brought in multi-million dollar profits, including Whey Up (a protein supplement) and Metaball (a multi-functional exercise machine). Plitt's success was not limited to achievements in sports and modeling. He is remembered by many for his roles in films such as “Slaughter Revenge”, “False Temptation”, and also “Terminator: May the Savior Come”. Greg has been invited to many popular television shows.
In 2014, Plitt was included in the list of the twenty-five most influential men in the United States of America. This rating was compiled by the authoritative Fitness Magazine. He competed even with President Obama and such an iconic actor as Will Smith. On the TV show EXTRA, Plitt was named the most eligible bachelor in the United States. According to the rating from the publishing house DNA, Greg was included in the list of the sixty sexiest men in the history of mankind.

TRAINING..
I train for 5 working days, training a specific muscle group each day. It looks like in the following way: chest, back, shoulders, arms, legs and at the end of each workout I devote 10-15 minutes to the abdominal area.
As a rule, I start on Monday and Tuesday I work the chest, on Wednesday the shoulders, on Thursday the arms, on Friday the legs. Then everything starts all over again, as if in a circle. Those. on Saturday the chest is done again, and on Sunday I start with the shoulders and so on. As I said earlier, at the end of each workout I devote 10-15 minutes to the press. Based on the fact that there are 3 main sections of the abdominal region, I focus on a specific area on day 1. For example, if on the first day I chose bottom part abdomen, then for 10-15 minutes, without rest, I begin to perform exercises only on this area - I raise straight legs to the horizon, etc. I perform 30-50 repetitions of each exercise.
You see that my 5-day training regimen is, as it were, circular. Those. after the 5th day I return to the first one and everything is new. Given that I have 4 days of rest for a specific muscle group, I don't need days off. However, given the nature of my work and other everyday hustle and bustle, there is always one day when I simply don’t have time to go to the gym. I don’t plan rest days, they somehow appear on their own.
MORE ABOUT TRAINING..
I start my training at 5.30 am. At this time, every day I go to the gym, because I know that I cannot find any other free time.
At first glance, this sounds shocking, I understand and do not deny that at first my body is sleepy and clearly does not want to exercise. But after several weeks of training, my body adapted and now craves morning workouts on its own. By working out in the morning, I become faster, more active, mentally stable and more attentive. In short, my training works for me.
However, if I could confidently say that I could work out every evening, then I would most likely choose this option, because... After several hours of exhausting training, I don’t really want to go to work. It’s better to go to bed and give your muscles rest and the opportunity to grow, even if you’re stressed all day. But because these are just dreams and after training comes work, then when I come home I drink at night protein cocktail, thus helping the muscles recover faster.
My workouts are never the same. I constantly change something - this happens not intentionally, but arbitrarily, probably because I don’t plan my training. I know that today is a chest workout and I start doing chest exercises. The differences may be not only in the fact that today I do bench presses, parallel bars, dumbbell flyes, etc., but next. since I do push-ups from the floor, push-ups on a fitball. This may also be the number of approaches and repetitions, the order of execution and other differences from the previous workout. Or, for example, you can take one day maximum weights, and next. once take the working weight and work the muscles. This prevents the body from falling back into its usual rut. Such training becomes more effective and prevents you from getting bored during training.
Plitt training program:
Monday: morning – chest, abs; evening – swimming pool (45 min).

Tuesday: morning – back.

Wednesday: morning – shoulders, abs; evening – run 8 km.

Thursday: morning – arms, abs; evening – swimming pool.

Friday: morning – legs, abs.

Saturday: morning – chest, abs; evening – walk with dogs (2 hours).

Sunday: morning – back.

A FEW WORDS ABOUT CARDIO..
I always try to do cardio training 3 days a week. Most of all I love swimming, running, cycling and other analogues. Because swimming helps not only to develop endurance, but also to stretch muscles and work them out. As a rule, I do cardio in the evening so that I can go to bed with a clear conscience, knowing that during the evening workout I burned off all the food that could be left after dinner. But still, before going to bed, I drink a protein shake about 30 minutes before bed to provide the body with the necessary amount of protein.
NUTRITION..
Before training, Plitt drank a cocktail made from the following ingredients:
50 grams of whey protein;

1 serving pre-workout complex(1-arginine, caffeine);

1 serving of creatine.

After completing his workout, Gregory drank a cocktail of:
50 g whey protein;

creatine and glutamine, taken 1 serving each;

juice from a regular carbohydrate.

Plitt prepared the intermediate cocktail from:
50 g casein protein.

Among the foods that are rich in protein and contain a minimum of carbohydrates are chicken, peas, broccoli, corn, green beans, beef, and fish.

Greg Plit explains how to achieve beautiful figure. Want a cover model's body? Then you must not break these nine rules. After all, in life sometimes it happens that breaking the rules can be beneficial. But not in the gym. If you want to achieve a slim, strong, model body, these rules are best followed.

In the gym, pride is your worst enemy. And if you don’t contain it when you get there, you can forget about progress that day or in general. Pride allows the worst to happen - it allows others to influence the process of your training.
Pride can cause you to make an impression: you take on more weight than you can handle, you lose correct posture and often get injured.

Pride makes you lift heavy weights to prove something to someone. The resulting injury will keep you out of practice for a month or more.

The fastest way to muscle development and growth always runs through perfect shape, which usually means less weight. Growth does not come from lifting weights. It occurs due to the work of muscles.

"Level of Respect"

We begin training with limitations and some specific parameters of strength and form based on our current level physical training. To improve these parameters, we must push our body beyond its limitations. When we lie down to squeeze out, for example, eight times when we could do 10 or 12, we are doing an injustice to our potential.
The speed of body improvement depends on the mood in the gym. Perhaps the gym is the only honest, objective place where progress or lack thereof directly depends on our efforts. Consciousness determines success and the speed of its achievement.
If we stop after eight times when we could have done 10 or 12, we miss the point and are not training at a “respect level.”

Practicing at a “level of respect” means doing it to the best of your ability, without regret. When you leave the gym, you should be proud of the work you've done and the progress you've made.

Leave with increased self-respect and the respect of everyone who watched you. Consistently practicing at a “level of respect” will make your dreams come true.
Beautiful body- a combination of sweat, blood and tears. These liquids reflect victory in a test of willpower, determination and desire.
Failure is your friend; it is the best marker of the level you have been at and where you are now. When you fail, you should be happy because you have just overcome your own limit and taken a step forward. Failure leads to growth!

Appreciate every day

Most people fail to change and continue training because there is no end goal in their minds.
When we get behind the wheel, we plan to arrive at some specific place. And at the same time, even diligent people often forget to train with an end goal.
Without a goal, we move into the unknown. Such training leads to a lack of motivation and inaction. People without a goal will put off today's workout until tomorrow because they don't appreciate every day.
A goal can set a deadline: if you have a competition/vacation/wedding in 90 days, then today is one of ninety opportunities, each of which is important for the success of your plans.

If you don't have a goal, then one day has no value, and going to the gym can easily be replaced by a party, a movie or a cafe.

If the day for which you are training is ninety days away, each day is especially important.

Ideal body equation

Aerobic exercise + Anaerobic exercise + Healthy nutrition + Rest = Ideal body
An ideal body is the sum of four equal parts. If you neglect any part of the equation, your form will never reach perfection. Throw out part of the equation and you will never reach your goal.
Without studying aerobic exercise, you are sacrificing your health and the ability to get oxygen and blood flowing to your muscles. If you don't tense your muscles anaerobic exercise, then they will not grow.
If you don't support your muscles proper nutrition, they won't grow! If you don't rest, your body doesn't recover and your muscles don't grow.

Heart rate and fat burning

Your heart rate affects what your body uses for energy to stay active. If your rhythm is too high for too long, your body may start burning muscle instead of fat.
When your heart rate is kept low, your body is able to break down fat quickly enough to fuel your physical activity.
The heart rate at which muscle begins to burn instead of fat depends on the aerobic fitness of the individual, but in general it is considered that this heart rate is 65% of your maximum.
If you want to burn fat, then lower your heart rate to 65% of maximum or lower and exercise at this pace for 45 minutes to an hour, three times a week. And soon you will be rewarded with your reflection in the mirror.

Load Sharing

I distribute it like this: chest, back, shoulders, arms, legs. And I pump my abs for 10-15 minutes at the end of each workout.
There are three main areas of the abs; I focus on one of them every day. For example, if it's the lower abdominal area, I'll do 10-15 minutes of various leg raises, and so on.
I perform one set of 30 to 50 reps of one exercise and immediately move on to the next, and continue alternating exercises after each set for 10 to 15 minutes.
My five-day schedule doesn't correspond to the days of the week. After the fifth day, I move on to the beginning of the cycle without a day off. Given that each muscle group rests for four days, I don't need a day off.
Due to work, activities and the lifestyle that a person leads, we are not always able to train without interruptions at all. On days like these I get a day off. However, I don’t allow myself two days off in a row.

Training time

I'm coming to Gym at half past five in the morning every day, because I know that at this time I am free.

Something prevents me from sticking to this schedule very rarely. My body was sleepy at first, but now it literally craves a morning workout.
After I started going to work after working out, I began to feel faster, more alert, and smarter than my colleagues. I could almost cut circles around them before they realized what was happening. This schedule works for me, although I would actually prefer heavy exercise in the evening.
However, since I don’t always manage to work out in the evening, I tend to stick to a permanent morning schedule.

Constant change

I change the course of the workout every time. And don't think that this is a difficult task. It's easy to change the course of your activities. Keep your body in the dark, don't let it adapt to the monotony of your workouts.

If your body begins to guess your route, it will find a more efficient way through it. Adaptation is a wonderful ability of the human body, but it interferes with our goal of becoming stronger.

Your body improves when it has to adapt to new challenges. Your body becomes stronger to cope with these difficulties.

You can easily change the course of your workout: by swapping parts of it, or by working out with dumbbells instead of barbells, or barbells and dumbbells instead of exercise machines.

Change your weight and rest time. Do the same, but either with more weight 6-8 times per approach, or with less weight 18-20 times. This makes training more fun and interesting, and also stimulates your progress.

Cardio

I usually do three cardio workouts a week, sometimes even five. My favorite activity is swimming. It strengthens the muscles and helps shape them. I usually do cardio late at night before bed to make sure all the food in my stomach is burned off.
If you're bulking up, you can still do cardio in the evening, just make sure you eat a high-protein meal or drink a protein shake before bed.
I collect all my worries, stresses and problems in my head. And then, at the end of the day, while running through the streets near my home, I solve them. I plan tasks for the next day; I think through what I would like to happen.