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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.

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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 supplementation overview
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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.

Greg's Favorites

  1. Protein
  2. Creatine
  3. HMB
  4. L-Glutamine
  5. Fish Oil
  6. Multivitamin
  7. Pre-workout
  8. carbohydrates

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.

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


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.

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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.

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Performance Supplements


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.


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.


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.

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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



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


3 grams per day.

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

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