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Forum ยป My experience with the Verticla Diet by Stan Efferding.
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Thread: My experience with the Verticla Diet by Stan Efferding.

post 1549482561 04-19-2018, 06:57 AM
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#1
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My experience with the Verticla Diet by Stan Efferding.

EDIT::: Just saw I'm dumb and misspelled Vertical in the title. F-me.


I got some info, and watched this video. Did my own searching to learn as much as possible. I started this 3 weeks ago.

Not going to go into exact details, you can watch the seminar if interested or buy the actual detailed program from Stan's site. and put it together but the basic principle is you have a vertical plane and horizontal plane. The vertical plane consists of steak and rice. You either add or subtract these based on your goals at the time (cut, bulk, maintain). The horizontal plane is your micronutrient plane. This consistent of food that provides your micros. (spinach, carrots, bell peppers, eggs ect)

Big principle of this diet is high sodium intake. Stan recommends about 8g per gallon of water a day.

Here is my daily routine:

445-6AM - Train
Post Training - Orange juice + dextrose and 600mg sodium
30 min late - 4 whole eggs, 1 slice natural cheddar, chopped bell pepper and spinach (omelet) + 4oz Cranberry Juice
945AM - 6oz ground bison w/ 100g rice + 4 baby carrots and 3oz OJ
145PM - 6oz sirloin w/ 100g rice + 4 baby carrots and 3 oz OJ
445pm - repeat 945
830pm - repeat 145, but add spinach. Substitute 4oz Cranberry for the OJ this meal and 1 ***e full fat yogurt

- I add 1/2 cup of beef or chicken stock to the meat meals
- I heavily salt all meals
- 2x a week I have Salmon for my last meal, instead of sirloin.

Right now I'm cutting, so this is roughly 2850 calories I think.

What I've noticed:

- zero stomach distress and no bloat.
- only 1 poop a day, as opposed to 3x previously.
- energy is amazing. I've gone cold turkey from stimulants, and feel better than ever
- training has been the best its been in awhile.
- strength not dropping, and even improving.
- recovery is better
- generally feel drastically better.

Supplements:

Cod Liver Oil
Nunn Hydration Tabs ( drop one in my water with training)
Multi Vitamin
Thermotabs ( buffered salt, eat 1 with each meal)
10000IU D3


Inb4 all the "OMG red meat is bad for you!" or " Salt is going to kill you!" and all the other neckbeard armchair comments.


Here is the seminar for those actually interested:

6'1 - 240lbs

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post 1549483001 04-19-2018, 07:07 AM
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lol'd at 4 baby carrots for some reason
post 1549483061 04-19-2018, 07:09 AM
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Needlessly complicated. It's just a common fitness diet without the sodium paranoia.
post 1549483351 04-19-2018, 07:14 AM
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Originally Posted By nzgs⏩
Needlessly complicated. It's just a common fitness diet without the sodium paranoia.
right.................
6'1 - 240lbs

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post 1549483611 04-19-2018, 07:18 AM
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4 baby carrots? lol
The trouble with being punctual is that nobody's there to appreciate it.
post 1549483701 04-19-2018, 07:20 AM
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Cliffs on why 8000mg of sodium?
Don't hit at all if it is honorably possible to avoid hitting; but never hit softly.
post 1549484011 04-19-2018, 07:26 AM
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  1. JUGGERNAUT1333
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Originally Posted By Jax05⏩
Cliffs on why 8000mg of sodium?


It's worth a listen instead of cliffs.
6'1 - 240lbs

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post 1549484121 04-19-2018, 07:28 AM
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Originally Posted By nzgs⏩
Needlessly complicated. It's just a common fitness diet without the sodium paranoia.
Eating nutrient dense, easily digestible foods is needlessly complicated?

k den
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1549484251 04-19-2018, 07:30 AM
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Eat meat and vegetables. Not that hard to do. No need to overcomplicate it.
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post 1549484261 04-19-2018, 07:30 AM
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Originally Posted By arn710⏩
Eating nutrient dense, easily digestible foods is needlessly complicated?

k den
You can't talk to these people.

OP, my bro uses this and loves it. I'm considering a bodybuilding cut but not sure I want to go twink and drop below 200 but I've heard good things.

Nice work.
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post 1549484401 04-19-2018, 07:33 AM
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Originally Posted By bobbydigitaloa⏩
You can't talk to these people.

OP, my bro uses this and loves it. I'm considering a bodybuilding cut but not sure I want to go twink and drop below 200 but I've heard good things.

Nice work.
This forum is full of morons, which is fine. I just wanted to put my experience out there for people who actually have interest. I highly recommend it. It is a night and day difference performance wise compared to just "eating clean"
6'1 - 240lbs

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post 1549484631 04-19-2018, 07:36 AM
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Originally Posted By JUGGERNAUT1333⏩


It's worth a listen instead of cliffs.
Will check out. I'm curious.
Don't hit at all if it is honorably possible to avoid hitting; but never hit softly.
post 1549484851 04-19-2018, 07:39 AM
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Will it work on natty lifters? I have the full program i just havent read it yet.
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post 1549484961 04-19-2018, 07:41 AM
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How many cals is that even?
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post 1549484991 04-19-2018, 07:41 AM
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Originally Posted By bobbydigitaloa⏩
You can't talk to these people.

OP, my bro uses this and loves it. I'm considering a bodybuilding cut but not sure I want to go twink and drop below 200 but I've heard good things.

Nice work.
I just don't understand the negativity and cultishness of this place.

Recommend low protein, 1 meal a day and you're a fuking god even though that goes against every practical thing learned in sports nutrition over the past 40 years

Recommend modified bodybuilding diet emphasizing optimization and you're shunned

FWIW, I've been running this too and its the best dieting approach I have ever tried. That's saying a lot too. I've been helping OP and several others with this and haven't heard anything but positive comments.
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1549485061 04-19-2018, 07:42 AM
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Seems like a normal diet, with the addition of chit load of salt.

I'm not one of those *******s who is against salt, but are you using normal table salt, or that pink salt chit?
post 1549485191 04-19-2018, 07:44 AM
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Originally Posted By Jax05⏩
Will check out. I'm curious.
Report back please. PM me if you want too

I have been pushing mine hard. I bet I'm easily over 10g of sodium per day

My pumps are insane. Towards the end of a workout, its hard to even fully flex my arms.
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1549485251 04-19-2018, 07:44 AM
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Originally Posted By GM54⏩
Will it work on natty lifters? I have the full program i just havent read it yet.
Yes it will. The main benefits I've noticed are my energy levels, recovery rate and endurance/performance on the gym. These are things that can improve whether natty or not.
Originally Posted By devin45k⏩
How many cals is that even?
About 2850 right now.
6'1 - 240lbs

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post 1549485341 04-19-2018, 07:45 AM
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Originally Posted By nctarheels21⏩
Seems like a normal diet, with the addition of chit load of salt.

I'm not one of those *******s who is against salt, but are you using normal table salt, or that pink salt chit?
All of the additions are recommended for a reason. The OJ, Cranberry, carrots all have purpose. They aren't fillers. It's not complicated at all, but to understand it you need to read/watch about it.

I use Iodized Salt, which is the recommendation from Stan. Getting the Iodine is key.
6'1 - 240lbs

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post 1549485371 04-19-2018, 07:46 AM
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Originally Posted By nctarheels21⏩
Seems like a normal diet, with the addition of chit load of salt.

I'm not one of those *******s who is against salt, but are you using normal table salt, or that pink salt chit?
Anything would be fine. I use pink salt, black salt and spice mixes. You're getting a lot from the added stock and the supplements too
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1549485411 04-19-2018, 07:46 AM
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I've been doing a loose version of the Vertical Diet and have had a good experience focusing on easy to digest foods. Looking forward to going all-in and following the exact protocol while cutting. Stan has been great at providing a lot of free content and practical information.
post 1549485571 04-19-2018, 07:49 AM
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Why do people worry about salt so much? Can't you just offset the negative effects by drinking more water? (srs question)

I basically rely on lean red meat over chicken now. It's a lot easier to go low carb and still get my calories in.
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post 1549485851 04-19-2018, 07:53 AM
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Originally Posted By devin45k⏩
Why do people worry about salt so much? Can't you just offset the negative effects by drinking more water? (srs question)

I basically rely on lean red meat over chicken now. It's a lot easier to go low carb and still get my calories in.
This diet is primarily based around red meat (Bison, Top Sirloin, Top Cuts) and white rice. I am definitely enjoying it more than try to get my macros in chicken and fish.

Stan's quote about chicken : " Have you ever seen a big chicken?"
6'1 - 240lbs

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post 1549485871 04-19-2018, 07:53 AM
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Whats helping you process all the red meat? Will watch later, so it might be in the videos but just curious while at work.
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post 1549485901 04-19-2018, 07:54 AM
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Originally Posted By arn710⏩
I just don't understand the negativity and cultishness of this place.

Recommend low protein, 1 meal a day and you're a fuking god even though that goes against every practical thing learned in sports nutrition over the past 40 years

Recommend modified bodybuilding diet emphasizing optimization and you're shunned

FWIW, I've been running this too and its the best dieting approach I have ever tried. That's saying a lot too. I've been helping OP and several others with this and haven't heard anything but positive comments.
Well, it's the same group of people that believe you'll make $125k if you get an engineering degree 3 days after you graduate college...

I've heard nothing but positive comments about the diet as well. I wonder if the real hang up is because it's Stan and people that are successful in the fitness industry are hated. If Zyzz wrote this they'd cum on one another faces over white rice and red meat.
678/424/700 - USPA Raw International Elite 220
post 1549486031 04-19-2018, 07:56 AM
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Originally Posted By JUGGERNAUT1333⏩
This diet is primarily based around red meat (Bison, Top Sirloin, Top Cuts) and white rice. I am definitely enjoying it more than try to get my macros in chicken and fish.

Stan's quote about chicken : " Have you ever seen a big chicken?"
You train in the AM on an empty stomach?

My career is hectic and my meal timing sucks. Up at 5am everyday, in bed at 10pm every night. Not getting enough sleep, I know that. Been doing SORT of an IF just because its convenient. Def not getting enough protein or calories in general.
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post 1549486141 04-19-2018, 07:56 AM
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I was under the impression that high sodium sent blood pressure thru the roof. Is that broscience or is the extra water counter it?
post 1549486361 04-19-2018, 07:58 AM
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Originally Posted By devin45k⏩
Why do people worry about salt so much? Can't you just offset the negative effects by drinking more water? (srs question)
Its a practice mistakenly carried over from a recommendation for people with high blood pressure. High sodium can increase blood volume with would be bad in that instance

The main effect Stan is aiming for here is glycogen utilization. Your muscles require sodium and water to store and utilize glycogen properly. It stands to reason that someone with higher glycogen consumption and utilization would also require more sodium

Higher blood volume is also good for athletes up to a point.
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1549486501 04-19-2018, 08:00 AM
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Originally Posted By Iceman1800⏩
I was under the impression that high sodium sent blood pressure thru the roof. Is that broscience or is the extra water counter it?
I've been told by a medical professional that it may (depending on the individual) exacerbate an existing issue, but for "normal healthy people" no issue
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post 1549486551 04-19-2018, 08:00 AM
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Originally Posted By Exane⏩
Whats helping you process all the red meat? Will watch later, so it might be in the videos but just curious while at work.
I've had no issues at all. Like I said, my bowel movements are down to once a day. Zero constipation, no GI distress. Red meat is actually very readily absorbable by the body, especially with good cuts of meat.
Originally Posted By GM54⏩
You train in the AM on an empty stomach?

My career is hectic and my meal timing sucks. Up at 5am everyday, in bed at 10pm every night. Not getting enough sleep, I know that. Been doing SORT of an IF just because its convenient. Def not getting enough protein or calories in general.
I do, but only because I'm cutting now. When I recomp or bulk I will have 1 salted hard boiled egg with 1/2 cup rice before training. I also don't get enough sleep, which is just unavoidable right now for me with my life/schedule. I need to improve when I can.
Originally Posted By Iceman1800⏩
I was under the impression that high sodium sent blood pressure thru the roof. Is that broscience or is the extra water counter it?
I don't know the actual science behind it, perhaps Arn can help. Regardless, my BP is fine. Got checked yesterday.
6'1 - 240lbs

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