Stan Efferding is a bodybuilding and powerlifting industry legend who is generally regarded as the “World’s Strongest Bodybuilder.” He’s the inventor of the Kooler (a cooler with a mixing cup inside) and has recently brought to the forefront a ‘vertical’ take on diet and nutrition.
The vertical diet is best explained by the Rhino himself. Stan has true charisma and a way with words. He’s done a great job on his website, on YouTube, and on podcasts explaining the logic behind this regimen. This post is an intro – don’t stop here. Be sure to get the goods from him!
Executive Summary
In short the Vertical Diet recognizes the body’s need for nutrition and calories. It provides the needed micro and macronutrients to the body and is scalable based on one’s goal, to lose weight, gain muscle, and / or gain mass.
It is called the Vertical Diet because of the overall structure of the eating plan. There are two main components, horizontal and vertical.
The horizontal component gives the body a foundation of daily micronutrients.
The vertical component provides macronutrients which can be scaled, ‘vertically,’ up or down based on an individual’s caloric requirements.
The Vertical Diet promotes real whole foods, the benefits of salt, proper hydration, sleep, 10 minute walks, etc.
Per Stan’s website, clients of the Vertical diet include: Hafþór Björnsson (aka The Mountain from the Game of Thrones), Eddy Coan, Mark Bell, Brian Shaw, Larry Wheels, Dan Green, Stephanie Sanzo, etc.
My Thoughts
Purchase
I purchased the diet a few months ago from his website. It was a digital purchase and I was able to immediately download a 50 page PDF.
Content
The document is content rich. It not only includes the diet, it includes the why behind it. There are many links and references which allow you to research and gain a better understanding.
The program is much more than a diet, it’s a lifestyle. I really appreciate the structure the plan gives my day from getting enough sleep, training, taking 10 minute walks, and fueling my body for recovery.
Taste
Everything in the diet comes from real whole foods and is delicious. Be wary of people who say the diet doesn’t contain probiotics, fiber, a variety of meat, etc. Not accurate.
The Vertical Diet introduced me to something new and delicious, ground bison. I follow the ‘monster mash’ recipe and grill the bison in a patty then pair it with rice, bone broth, and some carrots on the side. Ground bison is so flavorful that now ground steak tastes bland in comparison.
Results
I purchased the Vertical Diet two months ago, ultimately because I wanted to lose weight and get stronger. I’ve done my best to follow the guidelines and have fallen short over and over again. 🙂 But, it doesn’t matter how many times you fail. It only matters that you pick yourself up again and carry on.
I’ll be upfront and say, I haven’t lost any weight. That is to say the reading on the scale hasn’t changed. But, I’m stronger, my muscles are firmer, and I feel good. I feel healthy and feel mentally sharp.
This isn’t uncommon for me though. During a deployment to Afghanistan in 2008/2009 I trained consistently and after a year of lifting, my weight was exactly the same. I shipped out a plump weak 206 and came home strong and firm at the same weight.
I received an unexpected result from the Vertical Diet, improved digestion and liver / kidney function. About six months ago I had my first occurrence of gout and since that time I have narrowly avoided additional onsets. It was by far the worst couple of weeks of pain that I have ever endured. The best explanation that I have come across of how absolutely horrible gout is can be found in this post by Mad Ogre. Definitely worth the read!
Part of my daily regimen now includes oranges, organic orange juice, and real cranberry juice. I don’t consume them in excess and none have high fructose corn syrup. Per the diet, I strategically add them, almost medicinally, and consume them consistently. This combined with lemon juice in my water has been a great defense against a recurrence of gout.
Lastly, I used to take a long walk every morning with my German Shepherd named Duchess. Now, instead of a long 20 minute walk we take three daily 10 minute walks. In reality, Duchess walks me now. She knows I want to set a quick pace and reminds me by leading me forward.
Conclusion
In the end, I like the Vertical Diet because of the principles of consuming a foundation of micronutrients followed by getting enough macro nutrients to reach my goals. I think, one can apply this philosophy to any diet or eating plan.
While not all of us want to or are probably even capable of being strongmen or other elite athletes, our fundamental nutritional requirements are the same. It’s about a lifestyle. Eat real food, stay active, train & exercise, and get enough sleep. Regardless of level, these things are important to all of us.
Don’t stop here!
Learn More about the Vertical Diet:
Click below to learn more about Stan Efferding and the Vertical Diet.
Website
YouTube
Instagram
Facebook
