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    Thread: My New Diet - based on Stan Efferding’s Vertical Diet

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      My New Diet - based on Stan Efferding’s Vertical Diet

      Okay, so I built one day of my current meal plan in My Fitness Pal so I could screenshot it and share it here. It’s based on the Vertical Diet. Supposedly Stan Efferding’s Vertical Diet addresses a lot of nutritional issues and and promotes general health and hormone production, etc., etc. Just watch one of his videos on the diet if you’re curious.

      I have The Vertical Diet .pdf if anybody wants to take a look at it.

      This meal plan is a cut. I have a theory that for people with my particular weaknesses, free days and cheat meals are ultimately counterproductive. The experimental feature is meant to be I will stay on this diet relentlessly for the entire period of the cut phase without a cheat meal or refeed or any deviation whatsoever.

      Even if this results in periods of reduced metabolic activity, my hypothesis that these will be only temporary and I will push through them by staying the course. In the long run I feel that avoiding breaks in discipline is more important than trying to tweak the diet for maximum metabolic effect. Of course, as I get closer to my ideal BF% (8-10%), if I find that I need to drop calories to continue to burn fat I am prepared to do so.



      Critiques welcome.


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      Goddammit where my nerds at? Come comment on my diet plan.


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      Protein seems really low. Any particular reason for that? What's your stats?

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      Protein is a little low because that’s all I could cram into the total calories I wanted to run after accounting for all the persnickety shit he wants you to eat. I’m not too worried about it though, I’m not really training that hard during this cut. More maintenance level until I get all the excess weight off.

      Last time I did this I burned a lot of gear and made myself sick pushing everything wide open with low resources. Don’t want to do that again; it was really disheartening.


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      I'm not really sure what's so unique in what I'm looking at though. I'd like to look at the pdf you mentioned.

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      Quote Originally Posted by Staynattybruh View Post
      I'm not really sure what's so unique in what I'm looking at though. I'd like to look at the pdf you mentioned.
      Nothing particularly revolutionary. I just like the fact that he backs up everything he says with as much data as he can find and his own bloodwork from the last decade or so. I’ll send you the link tonight when I get in.


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      I think your fats are way to high

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      Quote Originally Posted by animal23 View Post
      I think your fats are way to high
      Why?


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      I would like feedback on the vertical diet in general. I gave this a shot and honestly fats were always higher than I wanted and sugar for that matter. Physique took a down turn in my opinion as well (same training just changed the diet, even kept total cals the same). A lot of people he mentions using his diet in the PDF are strongmen so maybe it works better for that build and maybe thats your goal? Just wasn't the look i was going for..

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      Quote Originally Posted by GettinSwole View Post
      I would like feedback on the vertical diet in general. I gave this a shot and honestly fats were always higher than I wanted and sugar for that matter. Physique took a down turn in my opinion as well (same training just changed the diet, even kept total cals the same). A lot of people he mentions using his diet in the PDF are strongmen so maybe it works better for that build and maybe thats your goal? Just wasn't the look i was going for..
      According to the Rhino, he uses this same diet for all types of athletes and hobbyists and body types, but I think it’s primarily designed for BBers on a bulk phase and powerlifters/strongmen. Aside from the fact that he pinpoints specific nutrient imbalances to correct, his main focus is on ease of digestibility. Everything on the diet is easy to digest and there are many things not on the diet because they have a tendency to cause digestive issues. Cheese (or yogurt if you prefer) is a compromise because otherwise it’s difficult to get enough dietary calcium.

      How do you decide how much fat you think is reasonable?

      And sugar? In my version one orange, 8 oz. unsweetened cranberry juice, half a sweet potato and a handful of carrots is all there is. I can’t imagine getting sugar much lower unless you eliminate fruit altogether, which I really don’t think is particularly healthy. But I’m listening.


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