![]() ![]() Before dietary modifications, Stan recommends optimizing your sleep for maximizing your training and health. On the Vertical Diet, sleep is a big priority. The Vertical Diet is a diet program created by Stan Efferding that focuses on eating nutrient dense foods that are easy to digest and will help you reach your athletic goals. Now I rarely feel sluggish or bloated and I’ve managed to maintain my strength, even with the lower body fat.Īfter listening to Stan’s lecture for a few hours one Sunday afternoon (and taking a few 10 minute walks), my diet habits have permanently been converted. I am now able to eat meals that taste good. Switching to eating with Vertical Diet has helped me find a balance. I persisted mostly in the kitchen and the gym and worked my bodyweight down to 196lbs and 7% body fat. Nobody would notice if I took a quick nap in the gym, right? Low carb days made me feel sluggish and high carb days left me bloated and lethargic. While working to get my body fat down, it became much more difficult to follow my lifting program and I struggled under my normal weights. I knew if I didn’t feel great gaining the weight, I most likely wasn’t going to feel great losing the weight either. I did a lot of fasting, carb cycling and zone dieting. My most recent objective was to lower my body weight while getting stronger.Ī post shared by The Strength Co. I was consuming 5000-6000 cals and it worked I got really strong. When I first started lifting I took my bodyweight from 175lbs to 240lbs in about 8 months. ![]() Most strategies involved eating more, but I have felt like much of the time, I was experimenting randomly, without as much of a plan as I would like. ![]() As a former powerlifter, he also understands the calculus of adapting the diet for performance – he holds not just one, but two world records in Powerlifting.Īs a barbell coach and powerlifter, I have tested many diet styles for strength gain. So what can we learn from him?Īs a former bodybuilder, Stan is someone who understands diet for aesthetics. He coaches many top strength athletes around the world, including Hafþór “The Mountain” Björnsson. Olympia and also held Powerlifting world records. Stan’s accomplishments have always amazed me – he is a former Mr. I recently attended and coached at a seminar with Stan Efferding at The Strength Co. ![]()
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