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Greg Plitt's MFT28: Supplement Overview

In MFT28, nutrition and supplementation are inextricable. To radically redefine your physique in four weeks, you need a precise plan. This is your supplement field guide.

Let's get one thing straight: Supplements don't do squat unless they're backed by intense training. Exercise creates your body's demand to build muscle and torch fat; nutrition and supplements supply the fuel. You can't take a supplement, sink into the couch, and get jacked. You need to start with an intense training regimen like MFT28.

The MFT28 workouts will tax your body's limits and push you to the edge. Any meathead can have a good workout; only champions know how to recover. To maximize recovery, you have to supplement your workouts with the right nutrients in the right amounts at the right times. This is your supplement field guide for mission success.

MFT28 Supplement Overview!

Watch The Video - 09:09



It's easy to get swamped by the sheer number of sports supplements on the market. I'm here to help you cut the fluff and create a simple, winning formula. The eight supplements below are my personal recommendations. They're what I take to get the most from each and every workout.

I've broken down my favorite eight supplements into two categories—essentials and performance. Since everybody's budget, fitness level, and current supplement stack is different, you can order all eight, or pick and choose to meet your needs. There's also a custom-built MFT28 stack that will stock your arsenal with the right weapons for this mission.

MFT28 Essentials

Whey and Casein Protein ///

Protein is everywhere. Everything you see in the mirror is protein—your hair, your skin, your eyes, your muscles. Protein is responsible for tissue growth and repair. To build more muscle, you need to ingest an adequate amount of protein. In my mind, that makes protein the most important supplement on the market.

There are numerous protein supplement sources, but whey and casein are the most effective protein brothers. Whey is fast-acting and fast absorbing, while casein is released slowly. You take whey before and after your workouts; you use casein twice per day for your "bridge meals" to give your muscles a slow and steady amino-acid feed.

Whey: Before and after workouts; bookend activities with whey.
Casein: Take for bridge meals twice per day, when you're not as active.

Creatine ///

Creatine is an incredible supplement. It helps you gain strength and build bigger muscles, but it's not all about size. Most importantly, creatine can boost your muscular energy stores, increase your muscles' maximum power output, and enhance performance. In short, creatine may help you lift heavier, longer, and build more mass.

Of course, creatine won't help you build muscle if you're just sitting on the couch. You have to start the engine and challenge your muscles with heavy loads to get the effects of creatine. There are no magic bullets or miracle pills. You have to do the work.

Fish Oil (Omega-3 Fatty Acids) ///

Omega-3 fatty acids are essential, which means your body can't produce them on its own. You have to obtain Omega-3s from diet or supplementation. Fish oil is a rich source of Omega-3 fats, which may support cognitive and immune function. Fish oil also supports healthy skin, vision, hair, and nails. They are a crucial part of your success in this program—in any program, for that matter.

Multivitamin ///

A multivitamin is another big link in your chain of success. Even though MFT28 calls for adequate liquid nutrition and a solid meal once per day, you might miss crucial micronutrients your body needs for various functions. You never know, especially because the MFT28 workouts are so demanding. Take a multivitamin to cover any micronutrient gaps left in your diet.

Performance Supplements

Carbohydrates ///

There's a time and place for everything—even simple carbohydrates. After a hard gym workout, your muscular energy source—glycogen—is depleted. Simple carbs help quickly replace spent glycogen and boost the recovery process.

The post-workout period is the only good time for a "bad" carb. I prefer dextrose in my post-workout shake, though you can drink grape juice or something similar instead.

Pre-workout ///

I use a pre-workout supplement before every one of my workouts, every day. There are numerous pre-workout mixes on the market. I prefer pre-workout supplements with caffeine, which boosts my energy for the gym, plus ingredients like l-arginine to enhance my workout pump.

HMB ///

Think of HMB like the ozone layer around the Earth, which protects us from harmful radiation from the sun. HMB, a metabolite of leucine, may help protect your muscles from catabolism (breakdown) by surrounding them like the ozone layer.

When you have a hard workout, your stress level is high, and all your energy is spent, your body can raid muscle for quick energy. It is easy to use muscle for energy in that time of need. HMB may help prevent your body from breaking hard-earned muscle into parts.

L-glutamine ///

Glutamine is the most abundant amino acid in skeletal muscle; amino acids are the building blocks of every protein strand in your body. L-glutamine aids your body's repair and recovery process. It can help rebuild and repair the muscles you break down during intense training.

The Nutrition Connection

The MFT28 supplement plan is closely tied to the nutrition program. MFT28 nutrition is a combination of cutting-edge liquids and old-school, caveman foods. You drink six liquid meals per day and eat one massive whole meal. The makeup of each liquid meal is detailed below.

If you're intimated or put off by liquid nutrition, don't be afraid to customize my template to your own needs. You can add vegetables, fruit, or fiber to your daytime shakes. Juice some spinach, apples, carrots, or berries to boost the micronutrient profile of your meals. Add a greens supplement if you want even more antioxidants and micros

If you want to ease into the MFT28 plan, you can gradually replace one or two whole meals per day with liquid meals. You may find that it's easier to calculate, track, and hit your macros once you make the switch. Like always, I challenge you to do the research and learn what works best for your body.

Supplement Schedule

Whey Protein ///

There are two ways you can dose whey protein during MFT28: You can simply use two scoops per meal, or use 0.25 grams of protein per pound of your bodyweight per meal. Based on this formula, a 200-pound male would take 50 grams of whey per pre- and post-workout meal.

Whey Protein Calculator

Enter Your Body Weight:
Whey Per Meal:

Pre-workout Shake ///

  • Shaker cup with water (or milk)
  • 2 scoops of whey protein(~50 grams)
  • 1 scoop pre-workout supplement
  • 1 serving of preferred creatine

Post-workout Shake ///

  • Shaker cup with water (or milk)
  • 2 scoops of whey protein (~50 grams)
  • 50-75 grams dextrose (or simple sugars)
  • 5 grams l-glutamine
  • 1 serving preferred creatine

Bridge Liquid Meal ///

Take between your first workout and the solid meal, and then again before bed.

  • Shaker cup with water (or milk)
  • 2 scoops of casein protein (0.25 grams per pound of bodyweight)
  • Optional for first bridge meal: juice carrots, apples, spinach, broccoli, etc.

Solid Meal ///

Learn more about what to eat on the MFT28 Nutrition page.

  • Multivitamin
  • Fish oil: 2-3 grams

HMB ///

3 grams per day.

  • 1 gram with first post-workout shake
  • 1 gram with solid meal
  • 1 gram with second post-workout shake

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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About The Author

Greg Plitt is a personal trainer and cover model. He has appeared on the cover of more than 100 fitness magazines and 25 romance novels.

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Comments

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paraxon

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paraxon

Great Program! Very anticipating to start today!

Feb 4, 2013 8:05am | report
  • Body Stats
  • ht: 16'1"
  • wt: 193.12 lbs
  • bf: 14.9%
dude846

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dude846

How'd it go?

May 23, 2013 2:35pm | report
racketmom

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racketmom

Is this stack OK for women or should we use something different?

Feb 4, 2013 12:05pm | report
cassie1162

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cassie1162

Good question! You're good to go. Just make sure you follow Greg's advice and measure your supps according to your body weight.

Feb 4, 2013 1:17pm | report
lucia316

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lucia316

You shouldn't use 90% of this stuff. Waste of cash.

Feb 5, 2013 12:46pm | report
alhussan

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alhussan

Marketing!!

Feb 10, 2013 11:27pm | report
COSS0505

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COSS0505

I was wondering the same. Does anyone know females who have tried this ? looks great to me.

Feb 11, 2013 7:18pm | report
lucia316

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lucia316

COSS0505, see the post above yours.

Feb 12, 2013 3:53pm | report
fitlife1977

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fitlife1977

I would not use a product with sucralose in it. There are many bad side effects including cancer that most pre workout drinks have in them. MRM has one that does not have any fake sugars in it.

Feb 4, 2013 1:20pm | report
ZFindley

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ZFindley

Thank you!! I have been searching for a pre-workout for a while now that does not contain the artificial sweeteners with no luck. Not many people realize how bad the artificial sweeteners are for you. Glad to see someone else out there that is against taking it!

Feb 4, 2013 5:37pm | report
TheBradzter

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TheBradzter

Can you post a link to the research on this? As I have found no research that Sucralose is bad and will cause cancer. Aspartame yes but nothing on Sucralose or Stevia for that matter.

Feb 4, 2013 5:52pm | report
lucia316

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lucia316

LOL. The amounts are so miniscule your not going to have any issues. Research or forget about it.

Feb 5, 2013 12:47pm | report
motivation2give

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motivation2give


great advice! I tell people the same thing all the time but most people are more concerned about appearance than the inner health

Feb 12, 2013 7:25am | report
TOCFitness

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TOCFitness

true. sucralose is 42930759035790x more sweeter than sugar so they use such tiny amounts. it's nothing to worry about. aspartame is another story.

Jan 25, 2014 1:49pm | report
  • Body Stats
  • ht: 13'6"
  • wt: 162.04 lbs
  • bf: 10.0%
AlhamadLion

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AlhamadLion

If there's Pre, Post, Bridge, and solid meal. What would I eat for breakfast?

Feb 4, 2013 4:35pm | report
katmdavis

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katmdavis

Im assuming the pre-workout liquid is your breakfast. and the solid meal is your lunch.

Feb 4, 2013 5:10pm | report
Renoquia23

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Renoquia23

Skip Breakfast, You can train on a empty stomach, black coffee and a Pre workout can get the hunger away, Take Creatine post workout then whey or fruit in no particular order. You should only consume 5g of creatine a day with light apple juice. I sometimes snort it. srs..

Oct 4, 2013 12:43am | report
katmdavis

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katmdavis

Im really sketched out over this nutrition plan. I feel like thats not enough food and wayyy too much creatine.

Feb 4, 2013 5:11pm | report
HBDYWI

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HBDYWI

you.are.correct. replace two of those "meals" with a lean protein source and complex carb and i KNOW youll get the same results and feel 100 times better.

Feb 4, 2013 8:37pm | report
BBlifestyleFTW

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BBlifestyleFTW

HBDYWI i hate you kinda people just follow the got **** diet i think he knows what hes talking about..... The lean protein source part isnt to wrong but the part about complex carbs? I think theres a reason for not having any carbs dont you? Do you know what ketosis is? Well eating complex carbs will **** it up and thats the whole point with the losing weight part in this program...

Feb 28, 2013 10:45am | report
  • Body Stats
  • ht: 14'6"
  • wt: 174.16 lbs
  • bf: 13.0%
lucia316

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lucia316

Please stop talking about things BBLifestyle. He's not talking about ketosis, and there is so much broscience in that nutrition video it hurts.

He claims processed food = stored in fat cells......LOLwut?

What he's talking about isn't science. I'm still waiting for your response with scholarly references...

Feb 28, 2013 3:51pm | report
A7xThomas

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A7xThomas

How come everyone that has a problem with this program is not anywhere on plitts level? He is where he's at for a reason. Stick to the program and listen to him.

Mar 29, 2013 11:28am | report
lucia316

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lucia316

And enjoy wasting your cash A7xThomas. LOL.

Apr 4, 2013 12:21pm | report
cjlopezlay

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cjlopezlay

Dont follow this program. Another imbecile program from bodybuilding. com to take money out of your pocket. "Put on lean muscle mas" by drinking over900000 grams of protein a day". What they are really trying to say is " Money money money moneyyyyy". You put on muscle with a solid training program and being in a small caloric surplus. You loose fat by being in a caloric deficit and having a solid training program.

Apr 4, 2013 6:11pm | report
Stelzon

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Stelzon

I'm doing the program right now. I'm not using all the MetRx supplements and stuff since I'm allergic to creatine, so I either replace it with some healthy foods I can find in the fridge or just leave it out completely. I was worried about the amount of food too, but being pretty honest, those liquid meals are getting me really full. I'm kinda thinking of dropping one or two liquid meals and just adding extra food to the ones I actually do.

Jun 11, 2013 7:09am | report
Showing 1 - 25 of 117 Comments

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