Greg Plitt Workout and Diet
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%
- Medium Fat 25%
- High Protein 70%
Diet Details
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.
Get Educated
For best results, Pllitt advocated reading up on and listening to those who know nutrition and training because knowledge is power.
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.
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.
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
Protein Shakes
Red Meat
Fish
Poultry
Vegetables
Raw Honey
Water
What to Avoid
Junk Food
Refined Sugar
Processed Carbs
Fried Food
Fast Food
Chemical Ingredients
Artificial Additives
Plitt on Battling Cravings
‘The trick is to see past the meal and think about what that food is doing to your body.’
Plitt on Poor Food Choices
‘In the nutritional war of life, your choices have enormous consequences.’
Plitt on Meal Planning
‘Busy people don’t fail on purpose; they fail because they didn’t plan.’
Greg Plitt’s Workout 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
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
Plitt on Hard Workouts
‘When you find that burn during your lift, that’s the heat of transformation.’
Plitt on Bodybuilding & Life
Bodybuilding mirrors life: Give all you have, put in the necessary work, and your dreams can become a reality.’
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.’
Plitt on Listening at the Gym
‘You might…learn a lot by shutting your mouth and paying attention to what you’re doing.’
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.
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.
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.
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.
Omega-3s
Also in Plitt’s list of supplements was omega-3 fatty acids which reduce inflammation and protect your heart and brain.
Multivitamin
Plitt took a daily multivitamin, which was a smart idea since he only ate once a day.
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.
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.
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.’
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.’
Plitt on Success
‘Success doesn’t know things about cold or early or tired. It just knows if you showed up or not.’
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.’
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
Bowflex
Thierry Mugler Angel Men
