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 advanced supplements and nutrition old school- the diet of a caveman. Your diet will consist of 6 liquid supplements and 1 full meal. And remember, this is a hardcore, four-week strategy for peak 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 about losing muscle or a little skeptical. Think outside the box! A liquid diet will provide 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, in certain time day, needs more food than other times. 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 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.
A beautiful body is 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.
By not doing aerobic exercise, you are sacrificing your health and the ability to get oxygen and blood flowing to your muscles. If you don't strain your muscles with anaerobic exercise, they won't 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 heartbeat affects what your body uses for energy to stay active. If your rhythm is too high for a long time, then 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's literally thirsty morning workout.
After I started going to work after working out, I began to feel faster, livelier, 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 human body, however, 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.