The Vertical Diet and Peak Performance 3.0 - download pdf (2024)

The Vertical Diet and Peak Performance 3.0 TH E VERTICAL D IET & P EAK P ERFO RMANCE 3 .0 The Vertical Diet The Vertical Diet™ - Copyright 2019 | Stan Efferding - The & Damon McCune, MS, RDN, LD S T A N “ T H E R H I N O ” E F F E R D I N G Stan is the Founder of “The Vertical Diet“ and Co-founder of “The Vertical Meal Prep”. He is an IFBB Professional bodybuilder and World Record Holding Powerlifter. He is the only man in the world to ever total over 2,300 pounds raw over 40 years of age in competition. Stan holds the title as the World’s Strongest Professional Bodybuilder. Stan holds a Bachelors of Science degree in Psychology and studied Exercise Science at the University of Oregon. Stan has been training high school, Collegiate, and Professional athletes for over 30 years. Stan conducts seminars all over the world for various sports, nutrition, and training techniques. He has appeared in many magazines and has written for Muscular Development, Flex Magazine, and Power Magazine. Stan is also a successful Entrepreneur having built five different start-up businesses into multi-million-dollar companies. He also appeared on Shark Tank and partnered with Daymond John. The Vertical Diet The Vertical Diet™ - Copyright 2019 | Stan Efferding - The & Damon McCune, MS, RDN, LD DAMON MCCUNE, ABD, MS, RDN, LD Co-Author of The Vertical Diet, Damon McCune is an Exercise Physiologist and Registered Dietitian. He has completed all but his dissertation on a Ph.D. in Exercise Physiology with research focused on enhancing resistance training performance and hormonal response through nutritional manipulation. Damon currently holds an M.S. in Exercise Physiology with research on 25- Hydroxyvitamin D, IGF-1, and Waist Circumference, a B.S. in Nutrition Sciences. Over the last 15 years, Damon has had extensive experience in program development for elite athletes in collaboration with top medical professionals and researchers. Most recently, Damon has served in roles as the Director of the Didactic Program in Nutrition and Dietetics at the University of Nevada, Las Vegas and Coordinator of Performance Nutrition for UNLV Athletics. Damon is also the former President of the Southern Nevada Dietetic Association. He has been invited to speak multiple times at national conferences including the American College of Sports Medicine’s Health and Fitness Summit. In his multifaceted roles, Damon has developed mechanisms to advance exercise science and nutrition education and broaden the reach of that information to optimize health and performance by incorporating simple, sensible, and sustainable training and nutritional techniques into a balanced lifestyle. The Vertical Diet The Vertical Diet™ - Copyright 2019 | Stan Efferding - The & Damon McCune, MS, RDN, LD T A B L E O F C O N T E N T S What is The Vertical Diet? 1 The Vertical Diet is Vertical Diet Athletes Vertical Diet Customer Testimonials Quick Start Guide “My Vertical Tracker App” Vertical Diet Meal Prep Company Disclaimer Diets: General Information 2 Diets: National Weight Control Registry Why Diets Fail - Compliance Tips 3 Blood Test Blood Test Instructions Recommended Tests Blood Test Results 4 Sleep Sleep Hygiene Insomnia STOP-BANG Questionnaire Sleep Apnea Sleep Resources Energy Balance Chart 5 Diet (TDEI) Calories Calculating Calories Calories and Metabolic Adaptation The Vertical Diet The Vertical Diet™ - Copyright 2019 | Stan Efferding - The & Damon McCune, MS, RDN, LD T A B L E O F C O N T E N T S Macros 6 Meal Timing Food Composition Horizontal Food Foundation Vertical Food Construction Supplements Water 7 Urine Salt Peri Workout Hydration Resources Iodine 8 Potassium Iron Calcium Vitamin D Caffeine Sample Diet: Weight Loss 9 Sample Diet: Lean Gains Sample Diet: Mass Gain Diets: Other Information Mass Gain Tips Restrictive Diets & Micronutrient Deficiencies The Vertical Diet on a Budget Detox The Vertical Diet The Vertical Diet™ - Copyright 2019 | Stan Efferding - The & Damon McCune, MS, RDN, LD T A B L E O F C O N T E N T S Immune System and Colds 10 Autoimmune Disorders Glutathione Glutathione Chart Blood Pressure 11 High Blood Pressure Quick Fix Kit Blood Sugars High Blood Sugar Quick Fix Kit Low T Quick Fix Kit Digestion 12 Caution Diagram Low FODMAP Chart Stomach Acid GERD Constipation Bowel Movements Protein 13 Red Meat, Safe? Grass Fed vs. Grain Fed Organic Vs Conventional GMO’s Chicken/Turkey? Chicken Stock/Bone Broth Red Meat Resources Fats 14 Processed Vegetable Oil Cholesterol, Safe? The Vertical Diet The Vertical Diet™ - Copyright 2019 | Stan Efferding - The & Damon McCune, MS, RDN, LD T A B L E O F C O N T E N T S Carbohydrates 15 White Rice Fruit/Fructose Suggested Fruits Vegetables Vegetarian/Vegan Nutrition Resources TDEE - Total Daily Energy Expenditure 16 Combating Metabolic Adaptation Cardio Fasted Cardio Hypertrophy Training Evidence Based Training Guidelines for Hypertrophy Choosing Your 6 Lifts to Progressive Overload Hypertrophy Workouts Pro-Tips Strength Block 17 How-To Training Resources Workout Recovery 18 Daily Stability Training Pain/Rehab Therapy Resources Hormones 19 Hormone Replacement Therapy Hormone Resources The Vertical Diet The Vertical Diet™ - Copyright 2019 | Stan Efferding - The & Damon McCune, MS, RDN, LD T A B L E O F C O N T E N T S Logistics/Travel Tips 20 Compliance The Vertical Diet Recipes Appendix A: Calculate BMR 21 Appendix B: Calories (We Prep/You Prep) ? 1250 ? 1500 ? 1750 ? 2000 ? 2250 ? 2500 ? 2750 ? 3000 ? 3250 ? 3500 ? 4000 ? 4500 ? 5000 Appendix C: Shopping List ? What To Look For Appendix D: Daily Checklist Appendix E: Us/Metric Conversions Appendix F: Water Cuts Appendix G: Water Cut Protocol Appendix H: Calculator (Water Cut Only) Appendix I: Refeed Appendix J: Bath Protocol Appendix K: Shopping List for Water Cut ? What To Look For ? Water Cut Resources References The Vertical Diet The Vertical Diet™ - Copyright 2019 | Stan Efferding - The & Damon McCune, MS, RDN, LD W H A T I S T H E V E R T I C A L D I E T ? The Vertical Diet is the culmination of over 30 years of studying, researching, training, competing, coaching and dieting to improve body composition for optimal health and performance. The Vertical Diet is a performance based nutritional framework with principles that are designed to be simple, sensible, and sustainable. These principles can be incorporated by anyone willing and able to make simple lifestyle changes to achieve greater health and wellness. The diet builds upon a solid foundation of highly bioavailable micronutrients to enhance metabolism and overall digestive health. This foundation of micronutrients supports a structure of easily digestible macronutrients that can be adjusted specifically to meet your body’s demands. The fundamental principles of The Vertical Diet can and should be used to improve and optimize ANY diet program. Fundamental Principles of the Vertical Diet: 1. Sleep optimization 2. Bloodwork 3. 10 Min Walks 4. Nutrition/Hydration: - Sodium (Salt meals to taste, pre/post workout sodium) - Iodine (iodized salt or Cranberry juice) - Fruit (Orange or juicy fruit) - Daily Carrot (Fiber, Naringen) - Potassium 4,700mg (potato, fruit, spinach, yogurt, beef, salmon etc.) - Bone Broth/Chicken Stock (Collagen/Gelatin, gut health) - Egg Yolk(s) (Vit K2, Choline, Biotin) - Vitamin D3 (4,000IU supplement) - Calcium 1,000mg (Dairy Source preferred) - Magnesium 400mg supplement and/or (Spinach, soaked almonds, yogurt) - Red Meat: ‘Ruminants’ - Bison, Beef, Sheep .. (Iron/B Vitamins, Zinc) - Fatty Fish 2x weekly for Omega 3’s (Salmon, Trout, Sardines, Anchovies …) 5. CAUTION - Be aware of the quantity and preparation of high FODMAP foods such as wheat, grains, legumes, garlic, onions and some fruits and vegetables (dose dependent, individualistic). 6. ALERT - Avoid High Omega 6 and processed vegetable oils (seed oils) such as Corn, Canola, Cottonseed, Safflower, Sunflower, Soybean, Grape-seed oil and sugar alcohols (mannitol, sorbitol, xylitol). The horizontal and vertical components of the diet provide our recommendations of foods based on the most current research to improve general health and performance. The Vertical Diet has been designed to be simple, sensible and sustainable because ultimately, the best diet is the one you’ll follow. “CompliTanhcee iVs ethret iSccaiel nDceie” t - Stan Efferding The Vertical Diet™ - Copyright 2019 | Stan Efferding - The & Damon McCune, MS, RDN, LD T H E V E R T I C A L D I E T I S The Vertical Diet” is NOT: × It’s NOT magic. × It’s NOT some magical blend of macronutrient percentages × It’s NOT some miraculous superfood or supplement protocol × It’s NOT a restriction or starvation diet × It’s NOT complicated “The Vertical Diet” IS: ?Based on Whole Foods ?Based on Optimizing gut health ?Based on Correcting nutrient deficiencies. ?Based on Correcting hormone imbalances. ?Based on improving energy, stamina, endurance and recovery. ?Based on improving health through sustainable lifestylemodifications “The Vertical Diet” can be an effective tool for: ? Men ? Women ? Kids ? Weight loss ? Muscle gain ? Performance athletics ? Health optimization ? Reducing GI distress “The Vertical Diet” can be customized to individual needs: ? Low Carb ? High Carb ? Intermittent Fasting “The Vertical Diet” is being used by: ? Men, Women, Boys and Girls of all ages. ? 'Dad Bods' and 'Soccer Moms' ? NPC/IFBB Men & Women bodybuilding, bikini, figure, physique competitors. ? Amateur/Pro Strongmen/Women ? Powerlifter Men/Women ? CrossFit competitors and CrossFit National Champions ? NCAA/NFL Football ? NCAA/Olympic Track and Field ? Amateur/Professional MMAfighters The Vertical Diet ? RecreationalAthletes The Vertical Diet™ - Copyright 2019 | Stan Efferding - The & Damon McCune, MS, RDN, LD

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The Vertical Diet and Peak Performance 3.0 - download pdf (2024)


Is the Vertical Diet legit? ›

BOTTOM LINE: The Vertical Diet is meant to aid muscle gain and improve performance by eating easily digestible foods, as well as red meat and white rice to boost protein and carb intake. Though it may be effective, it's limited in variety, low in fiber, and may not work for everyone.

Can you eat chicken on the Vertical Diet? ›

Foods You Can Eat on the Vertical Diet

Specifically, the Vertical Diet encourages consuming the following foods: Red meat, preferably grass-fed bison and beef. Skip pre-ground beef as it's usually made from scraps, according to Vertical Diet advocates. Hormone-free chicken.

Can you lose weight on the Vertical Diet? ›

The bottom line

While experts say you may lose weight on the vertical diet, they don't necessarily recommend trying it.

What can you not eat on the Vertical Diet? ›

Foods to Avoid on the Vertical Diet

High-FODMAP vegetables (which include asparagus, brussels sprouts, and cauliflower) High-FODMAP fruits (including apples, cherries, and watermelon) Grains. Legumes.

Why cranberry juice on vertical diet? ›

You can get +300% of your daily recommended dose of iodine by simply having 3 oz of cranberry juice (not from concentrate) in the morning. Cranberry juice is a great source of iodine and is rich in antioxidants. Stan recommends having it in the morning too, as having it too close to bedtime may affect your sleep.

What kind of yogurt on a vertical diet? ›

Dairy source:*

Milk, hard cheese, full-fat plain Greek yogurt (optimal for probiotics/gut health)

Can you have bacon on a vertical diet? ›

The Vertical Diet warns against all three of those factors, though it does recommend processed meat (bacon), and the meal plan is high in saturated fat.

What vitamins are needed for vertical diet? ›

On the Vertical Diet, and overall, red meat is the best source of protein. The high bioavailability of vitamins such as A, B-12 and minerals such as iron and creatine make it superior to chicken, fish, and other common animal sources of protein. Eggs are important (yolks included!) for essential vitamins and minerals.

Can you eat cheese on a vertical diet? ›

A Vertical Diet promotes eating habits that are nutrient-rich and easy to digest. Other than red meat and white rice, you can have other foods as well such as fruit, low-FODMAP veggies, whole-fat dairy such as yogurt, milk, cheese, eggs, and lean meats such as fish.

Is honey allowed on a vertical diet? ›

Vegetables: artichoke, garlic, onion, pulses (lentils, beans, chickpeas, peas, soy products), asparagus, broccoli, cauliflower. Fruits: dried fruits, apples, pears, mangoes, grapes, cherries, watermelon, as well as fruit juices, high fructose syrups and honey.

Can I eat olives on a whole food plant based diet? ›

So, if you are ready and pumped to eat for your health, and especially if you want to lose weight, it's important to eat the whole plant food instead of the oil version of that food. Eat olives instead of olive oil, sesame seeds instead of sesame oil, and coconut instead of coconut oil.

What is the vertical diet training plan? ›

The Vertical Diet is complete with: A selective (not restrictive) dietary plan that's rich in easy-to-digest carbs and proteins; Recommendations for lifestyle changes that address everything from ways to boost metabolism to better sleep hygiene; Personal testimonials from Vertical Diet clients; data from scientific ...

Is the All meat diet real? ›

The carnivore diet eliminates all foods except meat and animal products. Thus, it's low in vitamin c, folate, has no fiber, and is difficult to maintain. You should follow a well-rounded diet instead.

Is the 1 1 diet pyramid selling? ›

As The 1:1 Diet is a direct selling business, you will be self-employed and can earn money both from selling the products and building your own team of Consultants. The Pathway to Success is a tool to help you set some realistic goals and achieve them. Plus there's the added bonus of being your own boss!

Is eating rice and meat healthy? ›

Yes, Fernando confirms, chicken and rice is a generally healthy meal. “Chicken is high in protein, and rice is a rich source of carbohydrates,” she says, “both of which are important macronutrients that fuel your body to operate at its best.”

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