In 10 Minutes: The Vertical Diet

 

The Road To Vertical
Recently, I attended and coached at a seminar hosted by Stan Efferding from The Strength Co. Stan's achievements have always impressed me. He is a former Mr. Olympia as well as holding Powerlifting world records. Many top strength athletes from around the globe, including Hathor Bjornson, are his clients.
He clearly knows what he is doing. What can we learn from him? Tadalista 40 mg and Tadalista 5 mg can be used to treat erectile dysfunction.

I felt sluggish on low-carb days, and bloated and lethargic on high carb days. It wouldn't be noticed if I took a quick break at the gym.
I persevered mostly in the gym and in the kitchen, and managed to reduce my bodyweight to 196 lbs. and 7% of body fat. It was hard work.
A vertical Diet helped me to find balance by switching to it. I can now enjoy delicious meals. I don't feel bloated or sluggish anymore and my strength has remained strong despite the reduced body fat.
Stan's lecture was a great help. I have changed my meal diet plan after listening for several hours and taking 10-minute walks.
These are my top takeaways

What Is The Vertical Diet?
Stan Affording created the Vertical Diet. It focuses on eating nutritious foods that are easy-to-digest and will help you achieve your athletic goals.
Sleep is a priority on the Vertical Diet. Stan suggests optimizing your sleep to maximize your training and your health. It is also important to get enough sleep. Stan recommends that you get 6-8 hours sleep each night with as few interruptions possible.
A nap in the middle of the day is not as beneficial for recovery as a full-night's sleep. However, if you do feel the need to take a break, it can help with your recovery.
Side note: A sleep study might be a good idea if you feel tired all day and wake up feeling tired. You might be able to rule out sleep apnea which is quite common. The best thing you can do for your health and fitness is to treat sleep apnea.

What To Eat
The Vertical Diet emphasizes nutritionally dense foods that cause little or no bloating. These foods are rich in macronutrients and mostly made from whole, unprocessed ingredients. This diet is intended to aid digestion.
Personally, I found that a Vertical Diet made me feel less tired and lethargic after eating.
The Vertical Diet was designed to be long-lasting and optimize performance. While many people can manage a restrictive diet like Keto, Paleo or low carb for several months, it's unlikely that they will be able to stick to such a diet for an extended period. These diets can lead to losing weight fast, but many people gain weight again after they have succeeded.
Stan states, "The best diet is one that you will stick to."
It won't work long-term if you don't like the diet. He encourages people find the best diet for them and their lifestyle, then stick with it.

Let's Talk About Calories
"Calories In, Calories Out" is the best way to gain, lose, or maintain weight. Stan recommends that you determine how many calories are needed each day and adjust accordingly. This will lead to desired weight loss/gain.
Most of my clients recommend My Fitness pal. It's a great app that helps you keep track of calories. Stan suggests that you do this for several weeks. You will be keeping track of your weight and adjust your caloric intake accordingly.

When Do I Eat?
It doesn't matter if you eat six meals per day or two meals per day. As long as calories are equal, the benefits will be the same. Vertical Diet does not care about the timing of meals.
Intermittent fasting or other restrictive eating habits don't have any greater benefits than regular spacing of meals. It can be beneficial to manage your calorie intake by following a time-restricted diet. However, timing is not important.

How Much Protein, Stan?
After determining your calories, the micronutrient availability should guide you in choosing the best foods. Stan recommends that you consume 0.8 to1.2 grams of protein for every pound of your body weight. If a lifter wants to gain weight, the high protein foods intake should not be too high. Carbohydrates should be increased and modified.
Make sure you get enough protein! If the protein intake is too low, a lifter should reduce the amount of fat/carbs. This will put the lifter into a caloric deficit.

How Much Red Meat?
Red meat is the best protein source according to the Vertical Diet. It is superior to other animal protein sources like chicken and fish due to its high bioavailability of vitamins A, B-12, and minerals iron and creatine.
Important (yolks also!) are eggs. Essential vitamins and minerals. Stan encourages anyone on the Vertical Diet to eat 2 portions of wild salmon per week to obtain adequate Omega-3s.
This way you can get all the micro/macronutrients that you need. Supplementation is not necessary.

Salt
Salt is an essential electrolyte for the human body. Salt plays an essential role in muscle contractions, nerve function, and controlling blood volume. Training can cause us to lose lots of electrolytes. It is important to replenish them.
Iodine, a common essential nutrient, is often lacking in many people. Some people with metabolic disorders may find it beneficial to increase their intake of iodine.
According to The Vertical Diet, you shouldn't salt your vertical diet food unless you have salt-sensitive hypertension. Try adding a bit of salt to your water before you start a workout. This might give you the extra boost you need for your work set!
A balanced diet allows your body to function well with the proper micronutrients.
Stan suggests a simple solution. By drinking 3 ounces of cranberry juice in the morning, you can easily get +300% of your recommended daily intake of iodine. Cranberry juice is rich in antioxidants and is a good source of iodine. Stan suggests that you drink it in the morning since too much of it can disrupt your sleep.

My Eating Habits
I currently eat 4-6 "Vertical" meals per day. Costco makes it easy to shop for ingredients. I can save both time and money by having my food ready to go in my fridge or freezer. The crockpot has also been a great help.
To ensure that I don't miss lunch or spend money on food I don't need, I always take 1-2 thermoses with me when I travel.
I have found that the diet is very simple has made it easier to eat healthy food. With little stress over what to eat, I have maintained a weight of 600+ in the gym. The Affording seminar has made a huge difference in my life, my diet, and lifts.
Some of my clients are now starting the Vertical Diet. They seem to enjoy the results as much as me so far.