Vertical diet 3.0 pdf download

Efferding believes that foods such as pasta, pancakes, pizza a staple for bulkers cause these issues and has structured this diet in a way to alleviate these side effects.

Affectionately knows as The White Rhino, Stan Efferding is a professional bodybuilder and powerlifter. He studied Exercise Science at the University of Oregon go Ducks and has used his unique skillset to train athletes for over 25 years. As if the man was not busy enough, Stan has gone onto start-up not 1, not 2, but 3 multi-million dollar businesses.

Stan has trained many professional athletes over the years, boasting many accolades. Below is a selection of his associated athletes. If you want to find out all the athletes that are associated to Stan Efferding, check out his website. If we were to boil this diet down to a core principle it would be to focus on the nutrients.

What foods are dense in nutrients? And what foods are wasted calories? Whenever choosing a diet, it is important to understand whether it is right for you.

Making a diet enjoyable is what we at Find the Diet are passionate about. Why waste years of your life eating the same monotonous, bland dish every day? Hill, Ph. This Registry is the largest prospective investigation of long-term successful weight loss maintenance.

The NWCR is tracking over 10, individuals who have lost significant amounts of weight and kept it off for long periods of time. Stan has had many blood tests throughout his career and has helped many clients improve their health and performance by improving their bloodwork. If you do not have a doctor, there are online companies available to order a test. We include instructions on the next page for a company we have often used.

If you have a doctor, we included a list of tests we commonly recommend that you can print out and take to your doctor. The vast majority of problems identified by a blood test can be remedied simply by improving sleep, losing weight, eating a healthy diet and exercising regularly.

We address some common problems we have seen over the years and provide some possible solutions or information that may be considered helpful when trying to improve your bloodwork. Then they email you the results within about 3 business days. In this section we will discuss some areas that could be of concern for health and performance, but for diagnostic evaluation refer to your physician. These enzymes are an indication of inflammation rather than measure of liver function. The active form of Vitamin D, calcitriol, functions as a hormone itself in the body.

Any impairment in kidney function, parathyroid production, Vitamin D absorption in the intestines, and a host of other things could create an environment that effects many other elements of the body including bone health, testosterone levels, thyroid function, and others [].

Just knowing total cholesterol is not enough. Br J Anaesth , —75; Chung F et al. In this instance, we do recommend finding an affordable alternative source for a CPAP. Masks can also be purchased online at sites like amazon. It has been shown to be helpful for resetting circadian rhythms when traveling to minimize jetlag [20, 21]. Prescription sleep aids often prevent you from entering REM and Stage 4 sleep.

Lets discuss each of these one at a time in order of importance. Calories 2. Macros 3. Meal Timing 4. Food Composition 5. Few things raise eyebrows in the nutrition industry more than the claim that gaining or losing weight is a calorie equation.

The bottom line is that if you do not consume enough energy calories , you will likely not be able to consume the appropriate amount of nutrients []. Layne Norton has been talking about this for years stating that when you control for calories and protein, moving fat and carb percentages up and down has no measurable differentiating effect on weight loss. Current research agrees with his position. While there are advantages to eliminating some foods from the diet for improved gut health, there are also drawbacks to becoming nutrient deficient.

We eliminate or reduce the consumption of foods that are likely to aggravate digestion and we include a broad micronutrient rich foundation of foods that are necessary for performance. The macros are a distant second. We try to keep athletes adequately fed no restriction and use workload and muscle building to create the engine that burns the fuel. Remember, the calorie equation and macros are just a starting point. You can also make substitutions based on your food preferences so long as you stay within the calorie limits.

For instance, if you don't have any problem with bloating then your carb can be oatmeal with cinnamon or rice or sourdough bread fermented breads digest well.

That depends. Everybody is different. Here are methods that are often used to help determine a starting point. Food Journal - Track everything you eat for at least 3 days or up to a week and use that as a starting point. You will need to make adjustments to calories or portion sizes based on your results. Weight - While we recommend weighing daily, the scale does not always tell the whole story. Bodyweight may fluctuate from day to day due to water retention, etc. It is also important to recognize that if you lose fat and gain muscle the scale may not move but since muscle is smaller than fat you will experience a decrease in body measurements.

Progress Pictures - Take pictures on a weekly basis to monitor improvement in body composition. What this means is that as your weight changes, your energy calorie needs will change.

Click Here to View Metabolic Adaptation to Weight Loss PDF For example, if you have been very successful in losing weight say 50 pounds your body will reward you with a lower amount of calories that you need to consume to maintain your new body weight.

That means that as you lose weight, you will have to consume less food to maintain the lower weight and reduce even more if you want to continue to lose. Vice versa, if you gain several pounds of lean mass you will require more calories to maintain your new body weight. We realize that this is not really a reward in either scenario. While this is something that is not likely to be completely avoidable, we aim to reduce the effects as much as possible.

International association of athletics federation consensus statement nutrition for athletics Having said that, the macro recommendations below are based on providing optimal protein intake to preserve muscle mass, optimal fat intake for general health, for absorption of fat soluble vitamins and optimal carbohydrate intake to fuel anaerobic exercise such as resistance training which is the ideal method of exercise to retain lean body mass while dieting.

Evenly divide total daily protein intake amongst those meals. Having said that, we recommend adjusting the frequency and amount of protein intake to optimize muscle protein synthesis see article.

We also recommend timing carbohydrate intake around workouts to optimize training and at dinner to improve sleep. Eating a ketogenic diet and or intermittent fasting has not been proven to provide superior weight loss or health benefits when compared to other diets while controlling for calories and protein.

But, if you prefer a ketogenic or intermittent fasting style of diet and if it helps you comply then make the desired adjustments. Our recommendations for macro percentages and meal timing are intended to minimize hunger and loss of energy and to maximize retention of lean muscle tissue.

These foods should supply the bulk of the micronutrient requirements as well as aid in improving digestion and stimulating hormones. Vitamins, minerals and stimulates metabolism fructose.

Optimize thyroid, metabolism, immune system and digestion. Greek yogurt is optimal for probiotics. Dairy is Primarily for calcium. Always have at least one or two yolks with eggs. Always cook the whites. They contain avidin which may block absorption of biotin. Most egg allergies are due to the egg-white. This is dose dependent and individualistic.

Cooking the spinach reduces the oxalates. Spinach is mainly for potassium. If you experience loose stool or are susceptible to kidney stones, simply increase your intake of other high potassium foods in the diets such as potatoes, fruits, yogurt, salmon and red meat.

We use a more restricted group of foods that can be easily consumed, digested and utilized efficiently in greater quantity. This will include larger athletes, higher temperatures, longer, more intense and more frequent workouts and individuals who have a higher sweat rate salty sweaters. Supplements are helpful when a macro or micronutrient deficient meal needs augmented or if one is not available at all but this notion that shakes are somehow better than food is bullshit being peddled by supplement companies.

You will be eating your meals, not drinking them. One shake in your diet post workout is ok only as a matter of convenience but we always prioritize real food over shakes. We supplement mostly in order to remedy deficiencies. Too little of any nutrient will hinder progress but too much can be bad as well, however, if you are eating well you should not need to supplement. We feel the same way about protein bars as we do about shakes. These are notoriously difficult on the gut.

Brush your teeth and floss. Skip the gum. The attached physicians health study suggests that consuming multi-vitamins provides no measurable benefit for all cause mortality. These two supplements are Vit D3 and Magnesium. The optional supplements listed below may provide additional performance enhancing benefits for some users. That means coming to the gym hydrated and staying hydrated while you train []. It's important that you have sodium, minerals, and electrolytes with your food and water.

Salting your food will help with your sodium demands. Too much water by itself can dehydrate you by diluting valuable minerals and electrolytes leading to a potentially life-threatening condition known as hyponatremia. That's why most sports drinks have sodium in them but it's usually not enough for athletes. To achieve the optimal sodium content level for athletes competing in intense activity especially in the heat the taste of the beverage wouldn't be palatable.

She says the following in her article: 1. Are you Drinking Too Much Water? Lack of Water is rarely the cause of performance loss due to dehydration, it's low minerals such as sodium and potassium.

Gatorade and other hydration drinks that have sodium in them can't replace the electrolytes lost by a salty sweater. It's too diluted. A drink with enough sodium wouldn't be palatable. Best to eat a meal with sodium and especially carbs which improves sodium transport. You can drink too much water. Peeing clear is not a good thing.

For an recommended. Sodium your Secret Weapon athlete training daily, additional sodium is According to staff at Dr. This needs to be replaced to optimize performance. Too much salt on your food will cause diarrhea as well. You may have to experiment in order to determine your tolerance level.

There is a small percentage of people who are salt sensitive so monitor your water retention and blood pressure when you introduce salt. NUUN tabs use sodium bicarbonate baking soda as their sodium source.

This may have some acid buffering benefits but may also cause GI distress in large amounts so the dose and timing are important.. In the absence of an iodine source in the diet, iodized salt may be used on foods. Pink Himalayan Salt, Sea Salt, Kosher Salt, and Table Salt are all acceptable forms of salt but only salt that is specifically labeled as iodized will have an adequate amount of iodine to meet the RDA.

Research suggests that speed and quantity of uptake can be maximized using dextrose and fructose [40, 82, 83, , , 94, 96]. Eat your normal meal 60 minutes later. The goal of this PWO drink is intended to replace what was lost during training as quickly as possible so that your body can utilize the protein given to optimize recovery. This is particularly beneficial for athletes training two or more times a day!! If only training once a day the carbohydrates are optional.

There will be plenty of time for glycogen replenishment in the 24 hours between workouts. News and World Report, Yahoo! Iodine stimulates thyroid, boosts metabolism, may boost the immune system, and may help reduce risk of cancer. Consult your physician before beginning any iodine regimen especially if you have pre-existing thyroid issues.

Iodine absorption may be impaired by cruciferous vegetables broccoli, cauliflower, asparagus and gluten-free breads see Chris Masterjohn video. It is not recommended to consume after 4pm. It stimulates thyroid and can keep you awake at night. Lakewood Pure Cranberry Juice is available on Amazon, at Whole Foods or in the health food section of most grocery stores. The daily RDA for inactive people is mcg.

We prefer prioritizing whole food sources of micronutrients but iodized salt, sea kelp or iodine supplementation will suffice to satisfy your iodone requirement. Ocean Spray Website When you first start increasing iodine intake you may feel some flu like symptoms. Chemical elements such as Chlorine, Fluoride and Bromide can occupy iodine receptor sites. These elements are displaced back into the bloodstream to be filtered out of the system by the kidneys when iodine is taken in sufficient quantities.

The RDA for non-pregnant adults is mg. This is something that you will likely have to strive to hit regardless of the diet protocol you follow. One of the best sources of potassium is red meat. Potatoes - both conventional and sweet potatoes have some of the highest amounts of potassium along with tomatoes, apricots, bananas, oranges, honeydew, squash, and pumpkin are all great sources of potassium.

Potassium is crucial in maintaining fluid and electrolyte balance in the body and can have a positive effect on blood pressure, water retention, arrhythmia regulating heart beat , cramping, ARTHRITIS see video and overall health and performance [, ].

Low iron intake can therefore cause low hemoglobin levels and limit blood cell production, called iron deficiency anemia. Symptoms include tiredness, irritability, headaches, and reduced exercise performance, meaning low iron levels can negatively impact your workouts. Testosterone is erythrocytosis not need phlebotomy-blood letting-for hemochromatosis Neal Rouzier Even WITHOUT anemia, iron deficiency has been shown to increase energy expenditure, reduce endurance, and limit performance improvement after endurance exercise Thus, ALL athletes — vegetarian or not — should ensure adequate iron intake.

We can only control how much iron is absorbed from the diet, and we are not able to regulate how much iron is lost. Iron is measured indirectly in the blood, as simply measuring iron is an unreliable measurement due to the large variation over a day. Too low of levels can mean that you are running low on iron reserves. Female athletes tend to be deficient in iron. Eating red meat will provide the highly absorbable form of heme-iron.

Vegetable sources of iron such as spinach contain heme-iron which is not easily absorbed, so consuming Vitamin C from fruit or peppers will improve non heme-iron absorption. Men using performance enhancing drugs often experience high iron levels. Using a cast iron pan will also elevate iron levels. Donating blood will help bring the iron to normal levels.

High hemoglobin does not always mean high iron be sure to check for iron and ferritin levels in the blood before donating too often or you may experience fatigue See Video. Athletes use more calcium during weightlifting, heavy breathing, and calorie restriction. Dairy sources are the most highly absorbable forms of calcium. Regulation Of Adiposity By Dietary Calcium Dairy Products helping preserve muscle and lose belly fat If you cannot consume dairy, canned salmon bone-in or sardines is an alternative source of calcium.

Additionally, powdered egg shell can provide the necessary calcium. In our experience, dieters are often told to avoid dairy. Calorie restricted diets must be as nutrient dense as possible in order to avoid deficiencies. Dairy products not only provide important micronutrients such as Vitamin K2, Calcium, and Potassium, but evidence suggest their high quality protein content can preserve lean body mass and preferentially target abdominal fat.

It is very difficult to get adequate amounts of Vitamin D from the diet. So we recommend supplementing Vitamin D. Vitamin D may also help improve sleep. Vitamin D deficiency in children causes rickets and may negatively affect muscle strength and oxygen consumption in adults.

Vitamin D has an inverse relationship with blood sugars HA1C. Correcting a Vitamin D deficiency may improve insulin sensitivity, performance, and reduce fatigue. It may also take months of consistent use to reach optimal blood levels. I took 12, IU a day for 4 months to bring my Vitamin D levels up from 30 to No news there.

Millions and millions of people literally operate on coffee all day, and sometimes all night. It is an addictive substance that can elicit withdrawal symptoms if discontinued.

What we would like to focus on are the ways caffeine can affect digestion and absorption of nutrients. Caffeine or No Caffeine Since caffeine is a stimulant, it will create vasoconstriction in the blood vessels. This can reduce the amount of blood flow to various areas of the body including the digestive tract. This could be a mechanism as to the appetite suppression effects of caffeine.

Caffeine can all-out interfere with the absorption of nutrients such as calcium. Do not consume caffeine within 2 hours before or after a dose of calcium that you want your body to absorb. Caffeine also causes the release of catabolic hormones such as cortisol and adrenaline [].

Not only can coffee deplete sodium, but it may also deplete chloride. Hydro-CHLORIC Acid is necessary for the stomach to digest food and can cause or aggravate Gastric Reflux — GERD My major concern with excessive intake of caffeine is that it is often used as a crutch to compensate for poor sleep, poor hydration, inadequate sodium intake, and poor nutrition.

Drinking coffee or taking stimulant-based pre-workouts for energy is reactive, not proactive. Bone broth is an excellent alternative for coffee.

We prefer to use adequate amounts of food carbs , sodium, and water to provide energy for workouts. Mikhail Koklyaev told me he never takes stimulants when training because it prevents him from being able to draw on his own adrenaline needed when competing.

It keeps you very hungry and your metabolism will be as maxed out as it could possibly be from any diet model. It's extremely well-suited for gaining lean muscle and strength, as well as revving up your metabolism. The Vertical Diet is great for bulking and recomposition phases, but for people who are trying to stay lean year round , it is a difficult diet model to adhere to.

The Vertical Diet boosts your metabolism up so you stay hungry all day, which is great as nutrients are partitioned better, your insulin sensitivity stays on point and you're not consuming crappy foods.

However, if you're in a calorie deficit, eating calorie-dense foods like eggs, red meat, almonds, full-fat greek yogurt, in addition to having shots of sugar from cranberry juice and oranges throughout the day to stimulate your metabolism can put you in a predicament where you are hungrier than ever, and are still eating minimally satiating foods. If you're cutting, you can switch to whole oranges instead of orange juice and make a few other diet alterations to get a bit more fiber in to be more satiating, but you are a bit limited when it comes to getting really shredded on the vertical diet.

But once you start restricting yourself to less than calories, if you have a decent amount of muscle and you're following the vertical diet perfectly you'll likely find it quite difficult to stick and adhere to a perfect diet model without deviating and cheating on your diet.

This is because the diet is designed to keep you hungry all day long and to only consume low digestive stress foods.

But at the same time, there aren't enough food groups in there that you can use that will satiate you and hit all your macronutrient needs simultaneously. I can't use my diet hacks for satiation either because they're not vertical diet-friendly. Zero nutrient foods with artificial sweeteners and other things that I used to use solely for satiation purposes are not vertical diet-friendly because they're not necessarily healthy for you.

You have so much of your daily calorie allotment dedicated to hitting micronutrient needs that by the time you're done that the horizontal portion of the diet and you hit the vertical portion of the diet where you're eating your red meat and your rice in a steep deficit you could already be very close to your calorie limit. At that point, your entire diet is basically comprised of random almonds, oranges, carrots, sweet potato, cranberry juice, chicken stock, whole-fat greek yogurt, eggs, etc.

Sure, you can swap certain things like red meat for chicken or fish, eggs for egg whites, and so on. But then at that point, you're missing the horizontal portion of the diet where you're getting your micronutrient needs met, and then you're not really doing the vertical diet at all. If you're trying to get shredded you've already personally accepted that you are going to be putting yourself in a state of micronutrient deficiency to some extent if you're trying to meet all of your dietary needs with whole foods.

It becomes very difficult to fit everything in when you're on sub-2, calorie diet while doing cardio on top of that, which makes you even hungrier.

You'll probably be too hungry, even without the cardio at sub calories on this kind of diet model. For those who are trying to gain lean, gain some muscle and lose some fat simultaneously in a recomposition, or just flat out really bulk up, the vertical diet is perfect.

But, there are deviations from the diet you will have to make if you don't want to suffer to an extent that only the most elite of willpower could adhere to.

Once you hit all your micro needs with all of these non-satiating foods, you have very minimal room left for getting any significant amount of red meat or rice in. Obviously depriving yourself year-round of certain nutrients isn't congruent to optimized health practices, so it is not a knock on the vertical diet at all, or any diet model for that matter when it comes to hitting your macro and micro needs simultaneously when you're intentionally restricting yourself of sufficient calories.

I promise you that you're very likely deficient in something very important that you're not addressing, and I find the vertical diet is best for just idiot-proofing the whole process. The diet incorporates the most digestion-friendly choices of protein and carbs that you could be using for recovery, building muscle, building strength, and staying hungry to continue hitting your meal allotments. I recommend anyone try it regardless if you're cutting or not, just so you can see what it's like.

You'd be surprised how your body responds once you hit all of these requirements that you didn't even know you're deficient in. Your performance, your ability to get up and get going, and even things you didn't think were regulated by your diet like your mood are factors that are all optimized once you start putting the right fuel in your body and stop eating crap. Your quality of life will likely go up, your energy levels will likely go up, your metabolism will speed up as you hit micronutrient needs that you didn't even know you were deficient in, and your body essentially becomes a fine tuned machine as you really get into it.

If you haven't or you've been on the fence about it, I'm going to include a link at the bottom of this article where you can go check it out. The Vertical Diet saves you so much time that you would otherwise spend researching to try and create an overarching user-friendly diet model with optimized health outcomes. Regardless of how much you care about muscle, strength and overall physical performance, the health portion of your diet is extremely important and should not be neglected.

Publisher Logo:. We won't share your information with anyone. After dedicating over 8 years to extreme self-improvement, I have created "More Plates More Dates" as a one stop shop for helping you to get yourself on the right path to the "best you" possible too.

Is there anything special about it? Lots of the Worlds Strongest Man competitors and high level athletes swear by it.. Aug 14, — Register Now! Just click here. Vertical Diet Pdf.