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What Every Lifter Needs to Know About the Vertical Diet | blogger.com
The Vertical Diet & Peak Performance Buy Digital Download. The Vertical Diet™ starts with a solid foundation of highly bioavailable micronutrients which supports a structure of easily digestible macronutrients that can be adjusted specifically to meet your body’s demands. Aug 27, · Today I am going to give you my full perspective on the vertical diet. I will explain how the diet works, what foods to eat, and I’ll tell you my experience with using these techniques over 90 days. What is The Vertical Diet. Quite simply, the vertical diet . The Vertical Diet was birthed from the knowledge Stan Efferding gained while training with Flex Wheeler several years ago. Essentially, the Vertical Diet bases your daily diet on a limited number of foods that are micronutrient dense, highly bioavailable, and, most importantly, easily digestible.
Vertical diet 3.0 pdf download
Before we go any further, we need to make this point crystal clear. The Vertical Diet is a nutritional philosophy designed for high-performance athletes looking to get bigger, stronger and faster.
It's not for the overweight, sedentary vertical diet 3.0 pdf download potato. A LOT of carbs. First and foremost, the Vertical Diet focuses on quality of calories, as Stan believes not all calories are created equal, and secondly, consume those calories that the body is efficient at processing, vertical diet 3.0 pdf download.
The manner in which your body utilizes the nutrients from the foods you eat in known as nutrient partitioning, and this is what the main goal of going vertical is all about - maximize nutrient partitioning so that you perform better and recover faster for greater gains.
We try to eat mostly whole foods from a wide range of sources and colors. The Vertical Diet was birthed from the knowledge Stan Efferding gained while training with Flex Wheeler vertical diet 3.0 pdf download years ago.
Essentially, the Vertical Diet bases your daily diet on a limited number of foods that are micronutrient dense, highly bioavailable, and, most importantly, easily digestible. The greater your training demands, the more vertical higher calorie you go.
According to Stan, your body can only get so much benefit from protein and fat, and carbohydrate is what really fuels you to greater heights in muscle and performance. So, be prepared for massive carbohydrate consumption on the Vertical Diet. Stan then fills in the gaps with some additional easily digestible foods to address micronutrient needs. Note: The Vertical Diet recommends consuming LOW GAS vegetables butternut squash, carrots, celery, parsley, zucchini, cucumber, bell pepper, vertical diet 3.0 pdf download, eggplant, spinach, small steamed potato instead.
Due to this, he is against the consumption of very starchy, slow-digesting carbs that vertical diet 3.0 pdf download hard to digest, including:. So, you would start eating just enough steak and rice to hit your protein and carbohydrate needs for the day, which for most elite level athletes is probably four or five portions consisting of 6oz steak and one cup rice in the Vertical Diet.
Another seven to ten days later, and the same thing happens - you get hungry immediately after eating. Remember, these are high-performance athletes, some of whom are training multiple hours several times per day. They need A LOT of food. Any and all food you do eat is purely towards repairing and building muscle. Ultimately, the Vertical Diet has you constantly upping food intake primarily from fast-digesting carbs all in the pursuit of the ability to train harder for longer in the gym and recover faster afterward, thereby leading to more frequent training, and ultimately bigger, better gains in size and strength.
Following a really, really intense training session leg day for instance Stan has his clients do a carbohydrate reload along with lots of water and sodium, so as to take advantage of the enhanced insulin sensitivity and accelerated replenishment of glycogen, thereby vastly improving recovery.
Protein can help restore glycogen in the absence of sufficient carbohydrate, and is essential for muscle repair, but not for glycogen replenishment, carbohydrates are. The faster you get carbs into your body following training, vertical diet 3.0 pdf download, the more rapidly glycogen is replenished, which not only accelerates recovery, but limits soreness and enhances subsequent performance.
For these individuals, nutrient timing is crucial and does have a significant impact on future vertical diet 3.0 pdf download sessions. The area where it really falls behind is in saturated fat. Values for each micronutrient:. Overall, it does seem that beef, at least this comparison, surpasses chicken in a number of areas, those differences are minimal, vertical diet 3.0 pdf download say the least.
There is some animal research showing that digestive efficiency is correlated to gut microbiota composition, so, in theory, the Vertical Diet may not be complete hogwash. A number of the foods Stan is suggesting you eliminate broccoli, cabbage, etc. No single food provides all the prebiotics your body needs, meaning you should be eating a wide variety of foods, so as to provide the raw materials your gut bacteria need to survive and thrive.
Limiting your food selection ultimately limits the micronutrients your gut bacteria need, which sort of counteracts the whole purpose of The Vertical Diet in the first place. When following the clean eating nutritional philosophy, you can eat any and all veggies, whole grains, lean meats, and healthy fats you desire.
The Vertical Diet is limited to a select number of whole foods to fuel performance and satisfy micronutrient needs. The list goes on, but essentially low-FODMAP diets are used to combat irritable bowel syndrome and other disorders of the digestive system through avoidance of high FODMAP foods, which contain difficult to digest carbohydrates.
Remember from the graphic up top, this includes:. The thinking is that rice is easy to eat in vertical diet 3.0 pdf download quantities without filling you up too much. The Vertical Diet is supposed to be about maximizing quality of food in an effort to fuel training.
Yes, rice is a cheap, vertical diet 3.0 pdf download, easy-digesting carbohydrate, but so vertical diet 3.0 pdf download any number of other foods out there. There are some valuable nuggets buried within the diet, such as focusing on whole foods rich in micronutrients, vertical diet 3.0 pdf download, but there is no substantial scientific evidence backing his reasoning for limiting food selection.
Plus, it can get really, really boring eating nothing but steak all day every day, even for the beef lovers out there. In the end, the Vertical Diet is a bad mix of broscience, clean eating, and clever marketing. Stan Efferding is an absolute beast. Perhaps eating a low variety of food improves hunger response, calorie control, and ultimately body fat percentage, vertical diet 3.0 pdf download. Squat and deadlift over lb in the same day while retaining a six pack, vertical diet 3.0 pdf download go ahead with your criticism.
Some of these big boys are not going to be able to eat the number of carbs they need to continue to grow unless it is very easy to digest, hence the rice. Ground beef may be from the trimmings of various cuts of beef but assuming the ground beef is all muscle and not connective tissues it will have about the same amino profile as a steak. This is a basic and well rounded healthy diet.
It covers a broad spectrum of essential macros and micronutrients, also pretty good for gut health and bowel movements. Stan encourages to get checked by a doctor and get bloodwork done frequently to see where adjustments need to be made. Eat just enough these types of foods to meet micronutrient requirements. There is nothing wrong with ground meat. The Salisbury Steak was invented by Doctor James Salisbury specifically for his patients for weight loss. It was designed for easier digestion and it is backed up by Vertical diet 3.0 pdf download. Tiger Fitness Inc.
This product is not intended to diagnose, treat, cure, or prevent any disease. View cart. Nutrient timing revisited: is there a post-exercise anabolic window?
Journal of the International Society of Sports Nutrition. Addition of protein and amino acids to carbohydrates does not enhance postexercise muscle glycogen synthesis.
J Appl Physiol. Glycogen resynthesis after exercise: effect of carbohydrate intake. Int J Sports Med. PLoS One.
Simple and noninvasive method for assessment of digestive efficiency: Validation of fecal steatocrit in greenfinch coccidiosis model. Ecology and Evolution. It is not just the diet we need to look at. Its the whole process which produces results sleep food how you workout etc etc. This is a great basic outline of the vertical diet, this way of eating is effective and practical.
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THE VERTICAL DIET BLUEPRINT - JUST ADD BEEF AND RICE
, time: 7:17Vertical diet 3.0 pdf download
Aug 27, · Today I am going to give you my full perspective on the vertical diet. I will explain how the diet works, what foods to eat, and I’ll tell you my experience with using these techniques over 90 days. What is The Vertical Diet. Quite simply, the vertical diet . The Vertical Diet was birthed from the knowledge Stan Efferding gained while training with Flex Wheeler several years ago. Essentially, the Vertical Diet bases your daily diet on a limited number of foods that are micronutrient dense, highly bioavailable, and, most importantly, easily digestible. Apr 18, · However, Efferding points out that the real strength of this diet is adherence. Most diets fail due to excessive hunger or loss of energy, and the Vertical Diet is designed specifically to combat these pitfalls. Yes, it may work best for high-level athletes, but the core principles are applicable to everyday people, too.
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