Greg Plitt Diet and Training Plan

He calls it a “caveman diet” because he stays away from all processed foods, opting for meats and vegetables only for his whole-food meals. What makes his diet truly unique, however, is that he typically consumes only one whole-food meal a day, and it’s a big one, comprising around 3,500 calories. When asked about his diet, Greg Plitt responded “I try to stay away from all processed foods and stick with a variety of meat, chicken, tuna and seafood as the bulk of my protein and then all vegetables cooked in a variety of ways — broccoli, spinach, cucumbers, peas, asparagus and salads. The meal probably has 3,500 calories — in one sitting. My philosophy is one large meal in the middle of the day, which ensures that I have all the food digested and burned off before bed.” In this respect, Plitt’s eating habits are reminiscent of the Warrior Diet, where little is eaten all day and then one feasts for several hours.

The rest of Plitt’s calories come in liquid form before and after working out. What he eats can change day to day, the one constant being that his food intake is dictated primarily by his work schedule. “My meal plan is directly correlated to whatever activities I have planned for that day,” Plitt says. “Meaning, if I have to film or shoot that day [Plitt is an actor part time] my meal plan changes. It will also change as I prep for filming or shooting, as I’m usually in the gym twice a day during prep periods. I eat only when I’ve done the work to demand the supply of nutrition. I don’t have breakfast, lunch, or dinner, per se, and I don’t eat because the clock tells me that it’s mealtime. I eat to fuel my body, not to satisfy an appetite.”

PRE-WORKOUT MEAL

Shake consisting of Met-Rx Amped ECN NOS powder, L-glutamine, creatine, HMB, omega 3, multivitamin, whey protein, and 1 tsp raw honey

MORNING LIFTING WORKOUT

Greg Plitt on his morning workout: “For my morning workout I train one bodypart and hit anywhere around 28 to 36 sets per body part, going heavy, with rep ranges between five and 10 and more than a minute’s rest between sets, four sets per exercise, six to eight exercises. I train abs at the end of every workout, usually in a giant set for 10 or 15 minutes non-stop with 30 to 50 reps.”

Greg Plitt’s Training Routine:

Day 1: Chest
Day 2: Back
Day 3: Shoulders
Day 4: Biceps (four exercises), triceps (two or three exercises)
Day 5: Legs
Day 6: Cycle starts again

POST-WORKOUT MEAL

Shake consisting of whey protein (0.3g per pound of body weight), dextrose (0.4g per pound of body weight), creatine, L-glutamine, and HMB

MAIN MEAL OF THE DAY, SOMETIME BETWEEN 2 P.M. AND 6 P.M.

Meat, fish, or poultry, and vegetables–a large meal totaling around 3,500 calories. For example: Grilled salmon and asparagus; baked halibut on a bed of baby spinach and green beans; and grilled chicken or steamed shrimp, and broccoli with carrots and cucumbers

PRE-WORKOUT MEAL

Shake consisting of Met-Rx Amped ECN NOS, L-glutamine, creatine, HMB, whey protein, and 1 tsp raw honey

EVENING LIFTING WORKOUT OR CARDIO

Greg Plitt on his evening workout: “I’ll either add a second workout for the same bodypart that I trained in the morning or I’ll do cardio. The pre- and post-workout meals are the same as the morning. My evening workout is exactly like the morning workout — the same exercises — but extremely light weights, with reps at 25 to 30 per set and rests between sets of under one minute. Or, as I said, I’ll do cardio.”

POST-WORKOUT MEAL

Shake consisting of whey protein (0.3g per pound of body weight), dextrose (0.4g per pound of body weight), creatine, L-glutamine, and HMB.

Eat Like Greg Plitt

Are you interested in learning about Greg’s “Caveman Diet?”  Here are several different approved resources to get you started in turning your diet and body around in order to work towards having a physique similar to Greg’s.  You can follow his workouts in the gym but if you don’t eat right in the kitchen there is no way to achieve his physique.

Paleo Hacks: The Paleo Cookbook
Caveman Cooking Masterclass
Caveman Paleo Recipes
Caveman Feast

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