Greg Plitt

Greg Plitt

Fitness Model
Born: 1977

Greg Plitt was from a suburb of Baltimore, Maryland. Always interested in fitness, Plitt’s father bought him a home gym when he was in 6th grade. He was also inspired by the changes he saw in his older sister after her first year at the US Naval Academy. Plitt graduated from the US Military Academy at West Point in 2000 and was qualified as Airborne and Ranger. He served 5 years with the rangers then became a personal trainer in LA. He won the MET-Rx Athlete of the year in 2012. Plitt also developed the MFT28 workout program. As a fitness model, he appeared on dozens of magazine and book covers. He did tv commercials and was a spokesperson and model for Thierry Mugler colognes. He also had several acting roles in tv and film. In 2015, Plitt was struck by a train while filming a commercial. Despite this fact, he still has a strong following on social media. Plitt was 6 feet 1 inch tall and weighs about 195 lbs.

Known For:

Greg Plitt’s Diet

Summary

Plitt was famous for his 8-pack abs, and one of the main factors he attributed them to was his religious adhesion to a careful diet. He ate only one solid meal per day, which earned him a lot of negative feedback. But he said that eating 6 times a day burns up a lot of energy that he preferred to use elsewhere, so he drank most of his meals. He also took several supplements, including creatine, HMB, omega-3s and glutamine.

Estimated Macros

  • 25% 25%
  • Medium Fat 25% 25%
  • High Protein  70% 70%

Diet Details

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It Takes Commitment

Plitt said the effort it takes to get yourself into the groove is half the battle. But once you get past that, maintaining a healthy physique is much easier.

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Get Educated

For best results, Pllitt advocated reading up on and listening to those who know nutrition and training because knowledge is power.

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Take the Long View

Plitt believed it was important to remember that you always have choices, and that while a cheeseburger might taste great now, a piece of chicken breast is better suited to serving your long-term goals.

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Don’t Forget That Post-Workout Shake

Plitt said a post-workout protein shake is necessary for growth, and that it can make all the difference when you’re looking to get ripped.

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Drink Your Meals

Plitt made the controversial recommendation to eat only 1 solid meal per day which he ate in the afternoon, between his morning and evening workouts, and to drink the rest. It was a substantial meal consisting meat, fish or poultry along with vegetables. It’s best to ease into this practice rather than jump in.

What to Eat

R

Protein Shakes

R

Red Meat

R

Fish

R

Poultry

R

Vegetables

R

Raw Honey

R

Water

What to Avoid

Q

Junk Food

Q

Refined Sugar

Q

Processed Carbs

Q

Fried Food

Q

Fast Food

Q

Chemical Ingredients

Q

Artificial Additives

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Plitt on Battling Cravings

‘The trick is to see past the meal and think about what that food is doing to your body.’

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Plitt on Poor Food Choices

‘In the nutritional war of life, your choices have enormous consequences.’

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Plitt on Meal Planning

‘Busy people don’t fail on purpose; they fail because they didn’t plan.’

Greg Plitt’s Fitness Routine

Weekly Routine

Cardio Burns Fat

Plitt said that if it’s fat you’re looking to get rid of, cardio is the way to go, but not high-intensity. He recommends working at about 60% max heart rate for maximum fat burn.

Shut Up & Listen

Plitt strongly recommended listening to people who know more than you. You also need to be quiet while you’re working out so you can listen to what your body is telling you.

Rest Matters

Plitt says it is important to allow the muscles time to recover. This includes adequate sleep and relaxation time. Restoration will improve your gym performance.

Twice Daily Dose

Plitt worked out twice a day, morning and evening. He followed a classic split routine, focusing on one body part per day, going heavy, along with cardio 3-5 times per week.

Break It Down

Plitt said that while it’s important to have big goals, it’s also important to recognize when you achieve minor ones. Small successes lead to big ones.

Never Quit

Plitt didn’t accept excuses such as genetics. He said that perseverance is the way to win.

Exercise Style

Z

A Greg Plitt Routine

Chest & Triceps
Flat dumbbell press: 8-10 reps x 4 sets
Incline dumbbell press: 8-10 reps x 4 sets
Flat dumbbell fly: 8-10 reps x 4 sets
Incline dumbbell fly: 8-10 reps x 4 sets
Dips: 15-20 reps x 3 sets
Pushups: 15-20 reps x 3 sets

Back
Wide grip pull ups: 6-8 reps x 4 sets
Close-grip pull down: 6-8 reps x 4 sets
Rowing w/ cable: 6-8 reps x 4 sets

Shoulders
Military press: 6-8 reps x 4 sets
Dumbbell side: 6-8 reps x 4 sets
Back to Mancuera: 6-8 reps x 4 sets

Arms
Barbell biceps: 6-8 reps x 4 sets
Dumbbell biceps on incline bench: 6-8 reps x 4 sets
Dumbbell preacher curls: 6-8 reps x 4 sets
Lying triceps extensions: 8-10 reps x 3 sets
Cable triceps pull-down: 8-10 reps x 3 sets

Legs
Squats: 6-8 reps x 4 sets
Straight leg deadlift: 6-8 reps x 4 sets
Hamstring curl w/ machine: 6-8 reps x 3 sets
Leg extensions: 6-8 reps x 4 sets

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Plitt on Hard Workouts

‘When you find that burn during your lift, that’s the heat of transformation.’

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Plitt on Bodybuilding & Life

Bodybuilding mirrors life: Give all you have, put in the necessary work, and your dreams can become a reality.’

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Plitt on Long-term vs Short-term Goals

‘If your sole focus is a long-term goal or what your body should look like, you’ll fail. Instead, find value in daily battles.’

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Plitt on Listening at the Gym

‘You might…learn a lot by shutting your mouth and paying attention to what you’re doing.’

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Plitt on Recovery

‘Schedule time to sleep and relax. That way, the next time you go to the gym, you’re able to commit max energy, and your muscles are better prepared for battle.’

Greg Plitt’s Supplements

Nitric Oxide

Plitt would add a supplement of nitric oxide (NO) to his daily pre-workout shake. Nitric oxide can help improve exercise performance, decrease muscle soreness, lower blood pressure and help regulate blood sugar.

Get it here

Glutamine

Another one of Plitt’s staples was the amino acid glutamine. Along with boosting muscle gains and gym performance, glutamine supports proper immune function and digestion.

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Creatine

Creatine

Plitt took creatine for its muscle-building and performance-boosting effects. Creatine also aids with recovery, and is one of the most popular bodybuilding supplements out there.

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HYDROXY METHYLBUTYRATE (HMB)

HMB

Another ingredient in Plitt’s daily shakes was HMB or Beta-hydroxy-beta-methyl butyrate. It is made from the amino acid leucine and it is a powerful supplement for increasing strength and muscle, and reducing fat.

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Omega 3 Fish Oil

Omega-3s

Also in Plitt’s list of supplements was omega-3 fatty acids which reduce inflammation and protect your heart and brain.

Get it here

Multivitamin

Multivitamin

Plitt took a daily multivitamin, which was a smart idea since he only ate once a day.

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Protein Powder

Whey Protein

Whey protein was a staple for Plitt and should be for anyone looking to get ripped. Protein does amazing things for the body: it builds muscle and strength, boosts metabolism, burns fat, helps you feel full, reduces cravings, lowers blood pressure, and it’s good for your bones.

Get it here

Greg Plitt’s Lifestyle

Natural High

Plitt said the best high in the world is the one you get from working out. No pill or drug even comes close to a good sweat.

Tragic Mistake

Plitt died when he was hit by a locomotive while shooting a commercial for his own energy drink. It is believed that he may have thought the train was on a different track than the one he was running on.

Super Model

Plitt appeared on dozens of magazine covers along with 20+ Harlequin romance books.

Team Plitt

Following his untimely death, Plitt’s house and personal effects were sold with the proceeds going to Team Plitt, a charity that motivates children and young adults to achieve fitness goals and to build character and self-esteem.

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Plitt on Winners & Losers

The difference between a winner and a loser: they both failed, but the winner gets back up and does it again and again until it goes his way.’

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Plitt on Baby Steps

‘The little things that you do every single day…All those little things will add up to be success or failure.’

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Plitt on Success

‘Success doesn’t know things about cold or early or tired. It just knows if you showed up or not.’

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Plitt on Procrastination

‘Don’t let the clock run your life…The internal clock is always on…Nine to five is not your hours of operation.’

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Plitt on Your True Home

Your body is the house you live in for the rest of your life. You don’t get to sell; you don’t get to foreclose…All you can do is modify and improve it. What kind of house do you want to live in?’

Recommended Products

MET-Rx nutritional supplements

MET-Rx nutritional supplements

Bowflex

Bowflex

Under Armour apparel
Under Armour apparel
Old Spice body wash
Old Spice body wash
Thierry Mugler Angel Men

Thierry Mugler Angel Men

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