Vertical Diet – Summary of Stan Efferding’s Diet


I Tried The Vertical Diet For A Week…

Video taken from the channel: Will Tennyson


Full Day Of Eating (Macros and Calories shown) The Vertical Diet Stan Efferding Diet

Video taken from the channel: Rob Marino


Stan Efferding’s Quick Breakfast for People On The Go! | Vertical Diet

Video taken from the channel: Mark Bell Super Training Gym


I Tried Stan Efferding’s Vertical Diet For A Year And This Is What Happened

Video taken from the channel: More Plates More Dates



Video taken from the channel: RxMuscle The Truth in Bodybuilding


The Vertical Diet Made Easy

Video taken from the channel: Chase Irons


Cooking With Stan Efferding | How to Make Monster Mash! | Vertical Diet

Video taken from the channel: Mark Bell Super Training Gym

In Stan’s own words, the Vertical diet is: [1] “Performance-based nutritional framework that 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.”. The Vertical Diet has been created by Stan Efferding, a professional bodybuilder and powerlifter, with the aim of improving athletes’ performances. Stan has a unique perspective on diet, having been a high-performance athlete, and has set about righting the wrongs he experienced in his dieting. Benefits, Downsides, and Meal Plan. The Vertical Diet is a performance-based nutrition plan developed by a professional bodybuilder and powerlifter.

It claims to optimize gut health, correct. Stan Efferding’s Vertical Diet Is Perfect For Anyone Looking To Gain Muscle And Stay Lean. I believe the vertical diet is best suited for those who are trying to gain muscle and stay leaner while gaining that muscle. This is perfect for bodybuilders, strong men and powerlifters who have to slam tons of food and stay hungry while doing it.

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. The Vertical Diet™and Peak Performance 3.0. In this type of nutrition plan, you are limiting yourself to only a select few foods. Essentially, your two main foods that will be consumed in the vertical diet are: Steak – High in protein and healthy fats.

Also loaded with iron and B vitamins. White Rice –. 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. Vertical Diet. Vertical Diet Manual; Vertical Diet Meals; Stan’s Bio.

Rhino’s Rants. Contact. The Kooler Team; Born into poverty and a life of abuse, Kenneth “Flex” Wheeler has overcome endless roadblocks and setbacks and made a name for himself as one of the best bodybuilders throughout the 1990s’.

Leaving bodybuilding behind to. To set up the diet, one builds a ‘horizontal’, non-gassy food list that supply the bulk of micronutrient requirements. For him, he eats raw carrots, bone broth, cranberry juice, sweet potato, spinach and peppers daily.

Once done, he builds the rest as a vertical die. EAT FAT AND CHOLESTEROL AND GET JACKED? Ft. Stan Efferding Duration: 18:37.

Mark Bell Super Training Gym 328,895 views.

List of related literature:

He has also been a huge part of this book; he made the very detailed meal plans, adding in nutritional information, as well as the charts and videos on my site,, that supplement the material in this book.

“Quick & Easy Ketogenic Cooking: Meal Plans and Time Saving Paleo Recipes to Inspire Health and Shed Weight” by Maria Emmerich
from Quick & Easy Ketogenic Cooking: Meal Plans and Time Saving Paleo Recipes to Inspire Health and Shed Weight
by Maria Emmerich
Victory Belt Publishing, 2017

His diet—and I learned about diet and MS from Dr. McDougall—is alittle bit different from Dr. Swank’s: no animal foods, no low-fat dairy, no oils.

“Food Over Medicine: The Conversation That Could Save Your Life” by Pamela A. Popper, Glen Merzer, Del Sroufe
from Food Over Medicine: The Conversation That Could Save Your Life
by Pamela A. Popper, Glen Merzer, Del Sroufe
BenBella Books, Incorporated, 2013

His current dietary advice differs from the LCHF eating plan only in that he advises people to eat more wholegrains (whatever those are), fruit, legumes, vegetable oils and low-fat dairy products, and to limit the intake of red meat, especially processed meats.

“Lore of Nutrition: Challenging conventional dietary beliefs” by Tim Noakes
from Lore of Nutrition: Challenging conventional dietary beliefs
by Tim Noakes
Penguin Random House South Africa, 2017

I listened to his lecture, bought and read The Paleo Diet, and decided to try the diet myself, due to concerns about coronary artery disease.

“AARP The Paleo Answer: 7 Days to Lose Weight, Feel Great, Stay Young” by Loren Cordain
from AARP The Paleo Answer: 7 Days to Lose Weight, Feel Great, Stay Young
by Loren Cordain
Wiley, 2012

Nutritionism has spawned a strong public discourse on food as a source of essential nutrients—as made evident by the barrage of advice telling everyone to eat calcium-rich foods and more omega-3s, to avoid refined carbohydrates and trans fats, and to seek out antioxidants.

“Eating Culture: An Anthropological Guide to Food” by Gillian Crowther
from Eating Culture: An Anthropological Guide to Food
by Gillian Crowther
University of Toronto Press, Higher Education Division, 2013

He should make other dietary substitutions that would align his diet with the 2013 ACC/AHA guidelines on lifestyle management to reduce cardiovascular risk or the Mediterranean style diet, if culturally acceptable.

“Medical Nutrition and Disease: A Case-Based Approach” by Lisa Hark, Darwin Deen, Gail Morrison
from Medical Nutrition and Disease: A Case-Based Approach
by Lisa Hark, Darwin Deen, Gail Morrison
Wiley, 2014

In 1975 he opened a longevity center and spa, and in 1979 he published a book based on his diet, The Pritikin Program of Diet and Exercise (coauthored by Patrick M. McGrady), which was a best seller.1 Well over a dozen supporting books by Pritikin and others followed.

“Brand Relevance: Making Competitors Irrelevant” by David A. Aaker
from Brand Relevance: Making Competitors Irrelevant
by David A. Aaker
Wiley, 2010

I believe it’s virtually impossible to follow his diet for the long term, mainly because it is impractical and wrong to ask people to deprive themselves of carbs forever.

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

He has in recent years shared with the media how he is increasingly prioritizing nutrition to stay on top of his game.

“The Champion's Mind: How Great Athletes Think, Train, and Thrive” by Jim Afremow
from The Champion’s Mind: How Great Athletes Think, Train, and Thrive
by Jim Afremow
Rodale Books, 2014

It was recommended that he reduce alcohol, coffee, bread and pasta and that he consume smaller meals.

“Clinical Naturopathic Medicine E-Book” by Leah Hechtman
from Clinical Naturopathic Medicine E-Book
by Leah Hechtman
Elsevier Health Sciences, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Stan, what’s your thoughts on getting food based potassium from sea foods like dulse??? Very high in potassium & other salts and minerals^^

  • Yeah. Im interested in this diet..however some things just don’t work for me. I have a citrus allergy. So no oranges. Then looking at the basic meals…they look kinda bland. Like white rice with ground beef and chicken stock? really bro I have taste buds too. I would spice it up and throw in some veggies at least (maybe some zuccini and eggplant or capsicum). and i add sriracha to everything cuz sriracha is life. In the morning if I can’t have oranges..can I say..make an omelette with some leftover potatoe tomato and spinach… are mushrooms allowed? Also I can’t eat almonds… I have bracers and they are just to hard for me to chew. I found out I can eat cashews though. It’s just little stuff like that that makes me wonder like okay…if I make these adjustments am I still following this diet? also adding salt as a supplement seems crazy to me..just flavour ur meals with salt (low sodium with iodine) and pepper. I’m always trying to restrict my sodium intake below 6 grams because there is friggin’ salt in everything (bread, wraps, sauces) I have to say though, respect to you for keeping it up for a year! And thank you always for your informative content!

  • I definitely would not consider ribeye cooked to 150 degrees underdone. 125 and off the grill to rest is perfect for a good steak.

  • Gordon Ramsey and Stan Efferding’s on a cooking stand off Challenge in the Kitchen two go at on live side by side, Iron chef vs Greek God nutrient fitness coach, omg i can see the views already! God like Ratio levels ��

  • Stan man you make everyone else look lazy man your killing it pretty soon you will have more sources of income then mark cuben…. awesome man

  • For me, I like to cook the rice and vegetables together and meat by itself.
    Add broth as needed to each meal. This comes out salty for MY taste preference.
    It depends on the time you have though. This is great for someone short on time, or that doesn’t like to cook.
    Great form on the squats btw.

  • Grass fed is way more nutritious than grain c’mon guys. Just like grass fed milk so much more nutritious than regular whole milk. But what do i know right.

  • I was watching Chris Rock comedy today and then watched this. Like Chris Rock said if you one of the chosen few in the world to get your hands a fuckin streak…BITE THE SHIT OUT OF IT!!!!

  • So just finished up with the video, thanks for the review. Iv been back and forth on starting the Vertical diet for a bit now. I use to compete in weight class based competition so cutting for me was nominally only the last 3-4 weeks and then real depletion the last 3 days. I’m not a bodybuilder so this isn’t en educated question, wold it be better to push back the total amount of time you’re cutting for your shows ie 2100 cal def for 4 weeks vs 1600 for 10 weeks? I know this is way oversimplified but you get to General question I hope, or was there a need for time constraint I’m not considering? Just questions the video left me with. But it might be a way to help with the being hungry part. Sorry for the long post.

  • Has anyone tried Stans prepared meals that are sold on his website? I am particularly interested to hear about the monster mash. How did you like the service and the food???

  • why are you so stuck up to Potassium… I mean do you take so many pee pils? or you have to throw up all day?
    Its almost in every food and you wil never get a shortage unless your sick yourself…

  • Pretty sure Redman’s Real Salt contains sand. I get hard crunches every couple of bites… not worth it in my opinion; kinda grosses me out.

  • Oh,.yikes,.. why I never could be a professional bodybuilder,..frigging unbelievable,.. what dogshit,.. think I lost my appetite the next week,..

  • I respect your takes on diet because you dont just shoot blanks, you do the bloodwork and show the real results. Eggs have a shit ton of cholesterol, some people tolerate it good, some people dont. People usually dont tolerate a shit ton of cholesterol in the long run

  • Always love your content, but your editing has improved dramatically over the past 6 months or so. Freaking fantastic, and hysterical cuts

  • Wow. Please don’t ever grill on camera again. All of that meat can be eaten rare, including the burgers. Man up. This dude brought a thermometer out to stick in his steaks lol

  • Far as being healthy why does he get winded talking? Saw him sitting in an interview and he was huffing and puffing like he just came in from a 5K

  • I watched the whole thing because I was certain that he was going to put the OJ in with the rice and egg like broth and mash it all together as a morning monster mash. I have to say, I’m disappointed how it ended.

  • Salt us good but not that bitch with the umbrella…you cannot absorb much of that fake iodine. Look up the brand Real Salt from Utah.

  • Hi Derek, I don’t know if you’ve covered this or not, but have you added your Lipoprotein (a) results anywhere? Turns out that mine is 240 nmol/l and it shouldn’t be higher than 75. High cholesterol is hereditary in my family. HDL 55mg/dl > 45 and LDL 172mg/dl < 115. My diet is pretty clean, but I was going high fat and protein in the morning (4 eggs, 4 strips of bacon and greek yogurt), now changed to 4 egg whites + whole egg, turkey slices and oatmeal. I'm 5ft7, 148lbs, 10% bodyfat and looking to do my first cycle (Test E 250, 10 weeks was the plan), but worried about cholesterol levels and they will be affected. How low should I bring it all down before continuing? Would appreciate your 2 cents.

  • I have had a rice cooker forever. I have never used it like this. You have blown my mind. I am so doing this. Thank you for this knowledge. Very helpful.

  • You’re making a logic fallacy regarding cholesterol markers. The high levels of LDL and total cholesterol are just markers doctors goes by that might suggest a problem. It’s not the problem itself. It’s even debated weather is a good marker at all and that a HDL to Triglycirides ratio is a better marker. LDL and HDL are just transporters. Just cos there’s more police cars trucks on the road doesn’t mean a crime gonna happen, but it might look scary from someone looking at it from the outside.

  • Oh 1st week is always learning the food pairing combos etc by the end you’ll be having fun w/the new foods… usually always do w/your different diets. It’ll be fun to watchthx Rob!!

  • So today i got my rice cooker and i tried this but with one meal only. There was a lot of foaming during cooking and also the rice stick to the bottom. I used 5/6cup of rice and like 2,5cups water and 4oz of chicken stock that was in ice cubes. Any insight what could be wrong? I was so excited for this because it would make my day so easier:/

  • The Vertical Diet calls for the carrots to be eaten “RAW”…
    On the Bench Press exercise, your feet are supposed to be “FLAT” on the floor, not on the tip-toes.

  • Love to know which academic journals Stan has read that promotes huge quantities of salt with steroid use as being no risk on cvd ��

  • Thx for sharing. Gret info there. Also am following this type of eating plan and for now looks great. Took blood test in the beginning and will do one in 4-5 months to see what are the long term effects of it. Would be great if you can share some hard lab date too, if you have.

  • This only takes 2 minutes because the egg is pre-boiled and the rice is pre-cooked. Guess what Stan, most people boil their own eggs and don’t have a rice cooker going on 24/7

  • Thanks man. My diet is all out of whack. Getting a divorce and trying to get back in shape. This is great. I like the idea of making the days food at one time. Just ordered the rice cooker. I saw in another video the yogurt blueberry cinnamon so I’ll add that to my day as well. Do you see any problem cracking a couple eggs in the rice cooker mix?

  • Wow. I don’t know why anyone had never thought of this but it makes perfect sense. There’s no rule that you can’t put solid food inside a thermos. Thanks for the great tip.

  • all of you are missing the real mystery. and thats how in the fuck is he getting by security at the airport with 80 oz of food in a stainless thermos?

  • I tried this recipe and burned the rice at the bottom of the inner pot. Would you recommend adding more oil/butter or stirring the food halfway through cooking?

  • Great videos Will yea this diet is definitely good. Yea stay away from processed foods. I have not eaten any processed foods for last 3 years and I feel great. Question what type of race is your dog? Looks cool unique dog never seen it before in real life.

  • Tbh, because of the peds, his body isn’t processing cholesterol normally. One of the huge problems with steroids is increased cholesterol.

  • How was your glucose? Inflammation?

    If they were rock bottom like they should be on this diet, does a higher LDL really matter? One egg/day might be just fine

  • How do you use vit-D? I mean, for example someone has a deficiency and takes 8-10000ius for a while and blood test shows that now everything is ok. What’s next? Cut the dose in half? Completely stop taking it? Considering of course the parameter that there is no exposure of the guy to the sunlight etc

  • So much bro science it’s amazing. People really are trying to sell you all kinds of stupid diets to make a buck. Hey look at me, my heavy lifting is not cause of awesome genetics it’s because of my crazy ass diet that I’m trying to sell to who ever is a buyer.

  • Chase I have a question about the rice, if you reheat the rice is it still a resistant carb? We normally cook a lot ahead of time and then nuke the meals. Lmk please if you happen to know the answer thank you

  • I’ve been doing something similar to this, but I switched 50% of the rice to potatoes and the steak to chicken ready(because steak is 3-5times as expensive and I’m a broke student)

  • Another product that is good for heating food on the go is the Hot Logic Mini. I am in and out of the office so having the Hot Logic has been awesome for me.

  • Isn’t that a lot of carbs and very little protein?
    I’m probably not as good as you in nutrition but I generaly get 5 eggs on the pan with a little olive oil. Wait till the whites are done and the yellow still soft. Salt, pepper, you have a breakfast. Love carbs? put 30-40g of oats in it. You are keto? put some bacon with it instead (and no salt).

  • What do you recommend for someone who works in a work truck all day long? I do hvac for a living. Thanks in advance.

    I’m guessing a thermos??

  • Also thank you for this video and going with another interesting diet plan! In the beginning when you did RP I was so motivated and loved learning about macros! So thank you and of course wishing you luck ��

  • I’ve been following vertical diet for a while and definitely agree with both ups and downs. Thank you for pointing out the negatives too instead of just glorifying and dick riding it! Unbiased reviews like this are hard to come by, means a ton

  • Stans a really cool guy, but he is obviously taking some form of additional steroid compound/s supplemented in with his regular diet as there is no way that you can get that type of muscle shape and overall definition in his body just by eating red meat and training alone.
    He has a very extensive bodybuilding background which blatantly gives this away.
    He states that he also helps Brian Shaw and Thor with dietary advice, but people dont understand that both Shaw and Thor were insanely massive way long before they ever met Stan Efferding.

  • I mean… Rice and boiled eggs. Fucking disgusting. Just have a protein bar for fuck’s sake. Better macros and actually tastes good.

  • I use the vertical, but I have a bit more of foods variety. I include oats, I don’t drink cranberry and I use rice or corn cake and PB

  • I would have to disagree on being hungry all the time. For me it’s completely the opposite it keeps me on the full side most of the day. I find myself making myself eat. I am on it too lose a little body fat and Gain muscle. So far it seems to be working pretty well

  • Stay away from them toxic plants like spinach. Go carnivore and leverage carbs like white rice on heavy training days….and learn to friggin I.F.

  • Ok…just rice and minced meat basically.. sounds good. Rather stay to my oats, chocolate whey, peanutbutter, cinnamon and dark chocolate ‘mash’

  • wtf man you guys inspire me to go get a piece of fruit out of the fridge and then start talking about giant dudes taking shits while im trying to eat my peach

  • it’s expensive, but a more advanced lipid analysis-especially ldl particle count and apoB-is the only real way to know how good or bad the lipoprotein burden is on your arteries…the standard lipid panel is limited in what it tells us

  • Scramble three large eggs, with three slices of Canadian bacon, two hand fulls of baby spinach. Add salt that has iodine. I also drink cup of coffee, and 4 ounces of real orange juice. Then about 30 minutes before the workout, protein drink with amino acids, and a scoop of pre workout. Ready to kick butt!!!

  • Pure encapsulation has a great vitamin product line, joe Rogan takes them as well as myself they are great. This is modern day gold watching these two gurus get into the deep end (shouldn’t be).

  • Not sure I’m being into the whole I need to get amino acids in me for muscle recovery right before workout. You really think your muscles are gonna repair during your workout? You really think you will digest that egg and absorb it into the bloodstream before you start that workout? I for one have a better workout when I’m fasted ironically.

  • It can take time to raise Hdl. Bloods are a snapshot of that time on that day. I got bloods done and two weeks later got them again not changing my heavy meat and eggs diet and my ldl went down by hdl was way higher on both of those from the bloods I got 7 months earlier. About twice as high. These things take time sometimes. Nothing wrong with high ldl either. Those triglycerides should be low and inflammation markers low. That’s what matters.

  • Your general content about vertical diet is so complete that when i purchased the e-notes i found that i would have been fine even without them!

  • I always thought the diet was 100% red meat or salmon. However after doing some reading, he does put chicken in at least one meal if the goal is weight loss or re-comping.

  • Stan you the fucking man! Fucking just hearing the mindset in totality makes more added fire to others drives to go crush it in life man!! Huge congratulations to you as person and your successes man!

  • Met Stan @ The Arnold Great Guy, super cool, super gracious! His autograph on my belt increased my squat by 100#!:)
    2 of my favorite go to guys!!

  • Stan is one of the most intelligent individuals in the health/fitness industry and he comes across very well. Always appreciate the knowledge he shares. RX does need to fix the sound issue.

  • HORRIBLE opening music Dave, get rid of it and feedback noise is annoying. Apart from that, great interview. Stan is one of the most intelligent, well spoken, informational people on this planet. Thanks Dave!

  • Its really cool that Stan took Dave’s Guru course. Very respectful that he continues to learn from others in the industry. Tony Huge and Coach Trevor also took the course. Shows you the respect people have for Dave. Then young coaches like Nick say Dave and Chris don’t know shit. Unbelievable.

  • Finally!! Stan is literally the greatest role model. Intelligent, passionate, and driven. He’s always talking about getting a blood test and I finally got one. Didn’t know exactly what I was looking at, so I emailed him and he actually took the time to look over my results and give me his input. Great, great guy.

  • So just a question on anyone following vertical diet, a cheeseburger is more beneficial than a plate of chicken breast and broccoli and rice?

  • as always I really appreciate your very insightful videos. my question is you mentioned in this video only changing one thing but in the last video about the vertical diet you were also going to add back in the psyllium husk and a probiotic. how do you know it was the eggs that was impacting your cholesterol rather than the lack of fiber considering that eggs don’t raise cholesterol. yes I know diet to some extent is individual based and I’m not saying this b/c of a study on a select group of people but rather cholesterol broken down in the stomach does not translate into cholesterol in the blood. It is saturated fats not cholesterol which raises cholesterol. It also seems likely that the additional fiber gave you benefit in this regard as well rather than just cutting out the eggs. If you still don’t want to eat eggs I understand I’m just wondering if it really was the eggs or was it the lack of fiber and increasing your fiber is what really helped. anyways I’m trying the vertical diet now but clearly I need to get the book so I better understand it. hopefully I will be able to get it soon. again thanks for these videos. cheers and best of success.

  • Is it a good idea to put all this together at night say 8 pm and leave on keep warm overnight and portion it in the morning at around 6 am? Thanks

  • The greatest natural gift Derek has a YouTuber is he thinks with his face. You can literally watch him talk for a half-hour and not get bored because unlike most Americans, his face is not just this expressionless mask with words coming out of it. It’s a huge secret element to being more attractive; life in your features. He unconsciously performs his thoughts as he forms them into sentences.

  • Lipid hypothesis, “bad cholesterol” hypothesis is a discredited pseudo scientific fraud of the highest order. Since 2002-2004 when the rules where changed for RCTs to force researchers to disclose all outcomes statistics the majority(2/3rds) of RCTs after 2002 show no effects for cholesterol lowering interventions with statin medication on cardiovascular disease.

    Even stuff posted after 2004 such as JUPITER that had the best ever statin effect is not substantiated. They killed what was supposed to be a four years trail at two years when they could yank an favorable effect, notable because statin trails that go for 4-5 years as JUPITER should’ve lose most if not all of their effects in that duration. Other things such as the replacement of saturated fats with trans-fats as done by Ancel Keys in the Minnesota study were shown to be done as fraud. Re-evaluation of such data showed showed mortality outcomes worsened from this.
    In terms of basic physiology Lipo-proteins are physiological necessary in humans. When someone who takes a statin they kill reductase and murder off an entire chain of cholesterol metabolism which is absolutely required for human physiology. Its why 20%+ of statin users suffer immediate and adverse health effects.

    In terms of tribal studies looking at animal consumption cardiovascular disease is not seen. This coming from diets at a minimum were 60-70% animal product, a number that gets higher leaving the longitude of the equator going to almost 100% in cold climate variability.

    Bad cholesterol/lipid hypothesis is flat out pseudo science. Its a fraud that was perpetuated to sell cheap and toxic seed oils and other low cost of production agricultural derivatives, this because American crap food producers were able to monopolize markets in North American and Europe because of rationing due to the World Wars. Also the European markets were completely dependent on the US after the world wars for production.
    (Edit: spacing)

  • Ok Will! I don’t easily subscribe to people but your “everything raw in life is better” ( referring to the carrots) just made me subscribe to you. And your great advice and tips as well!

  • I think the whole obsession with minimizing gas and bloating is most applicable to guys on AAS who are eating WAY more food than a natty lifter.

  • Well thought out, good post. i have heard from the carnivore community that LDL is just a carrier of cholesterol, and LDL/HDL will vary considerably depended on if you are fasted or not. Check out what happens if you eat a big breakfast then give blood. The word is if you are fasted, etc your numbers will be shittier, but if in a fed state they will be lower.

  • made a few adjustments for cutting on the vertical diet. Less rice, more of the carrots, peppers and spinach, substitute some beef for chicken and other leaner meats. Lamb is still decent for micros. It works fine for about a 500kcal deficit. The digestive benefits of pretty much following the diet are too good to pass up

  • 4 eggs at least, other days 6 and when I read about the three dozen eggs diet I was eating 12-15 etc I had a little bit higher LDL and total cholesterol like 200. But 61 HDL I eat kind with a runny yolk,but I always have really low especially triglycerides close to the lower limits so it’s depend to the person

  • Not for me, I already I can’t handle eggs, and I cant afford to buy that much bison, and I dont really have the desire to eat meat. I do supplement my micros though. I get about 80% of everything from diet (I track with chronometer) then I just fill in the rest with the supplements.

  • i completely agree with this but these genetic markers are issues in any diet. i love talking about how much the vertical diet has helped me, but i tell everyone it doesnt work for everybody! Aslo i do it for my performance while also leaning out, and i feel full on my 1k a day caloric deficit. its not bad for cutting and just being healthy as possible! for reduction of fat just reduce rice and maybe less juice but i havent had to reduce that.

  • Carnevore/keto ppl would say, leave out the sugar/kh and eating eggs and meat is no problem for the lipids. Cole R. would say, eat your McDonald’s just in 2h fatty.

  • just an fyi from personal experience, you can eat more or less like the vertical diet and just do like 5 mins of pushups a day if all you want is to be skinny and have abs. it’s not just for becoming a huge body builder. it’s very scalable.

  • You should try avocado oil it’s great for increasing Hdl cholesterol and sometimes reducing ldl cholesterol also the high amounts of Lutein which is very beneficial for preventing many diseases.

  • Great video a new sub here. It seems that the Vertical Diet is best used for gaining strength and mass, as you stated. Once that goal is a achieved, it’s better to switch to keto or some other low carb diet when cutting. Either way awesome content.

  • So I’ve heard that high cholesterol (both hdl and ldl) doesn’t cause heart disease or plaque build up. Some stats like that 75% of heart attack victims had normal or low ldl cholesterol. Basically that it is safe to have relatively high overall cholesterol levels and that it is actually beneficial for hormone production and longevity.

  • The Verticle diet is like the bro-science guys’ hipster diet. For the real info about that diet and how it ruined brian shaw, check out the video “Stan Efferding Vertical Diet Review”

  • His technique for spooning the rice out of the cooker is interesting and I’m glad he showed us how to pour juice because I had no idea.

  • Keto Carnivore and dry fasting for easiest healthiest cuts. Practice mindfulness and get blood work to test your reactions… Found out cheese and eggs don’t work for me half as well as red meat.. Others not.

    If you’re getting on stage do a massive rice load with water sodium manipulation after a carnivore depletion. Your micros can be met with rare or raw organ meats and bone broth. No supps required.

    Vertical diet for bulks and competitive performance.

  • Live your videos and content brother ����✌️super exciting to watch this new journey bro absolutely love it �������� can’t wait for more, have been a subscriber of yah channel for ages bro much love from New zealand���� so informative and love the new content man!!

  • This dude needs to re-evaluate this diet, you could get way bigger by not eating this bullshityou spend that much time eating and cooking and you look like thatcome on dude

  • Dont know if I overheard it or if you didnt say it, but do you cook the meat before you put it in the rice cooker or does it get cooked in the rice cooker too?

  • Vertical is the way to go, Im a lot leaner even in the offseason, never get bloated,fat or slouchy. I kill roughly 1.5 pounds of ground bison w rice each day, sometimes I get lamb to keep it interesting. Good sauce or salsa is key if ure eating the same food all day every day and an occasional cheat meal doesn’t hurt me. What I really like about vertical is that Im able to eat every 2.5 hrs. Results are fantastic I look better than ever before and I feel energized and awake sittin’ at 250. Forever grateful to Efferding for sharing this. Stan’s the man.

  • any idea on total caloric content of this concoction?
    is there a meat to rice ratio?
    If i am shooting for a total calorie count would i make up the balance with x number of calories from the rice?

  • Can also just crack an egg or two right over the rice when its that hot and stir until.its cooked itself right into the rice…..really tasty

  • I just cook a larger quantity of eggs and put them in a fridge. In the morning I just slap some eggs on a bread with ham and I’m on my way or just eat it on the go

  • Wow.. The teeth.. The twitch.. The facial expression.. The features.. Stan could pass as Big Lennys long lost brother…. WHAT D,YA THINK ABOUT THAT DALE.

  • Not gonna lie, red meat isn’t unhealthy. This isn’t a debatable statement, everything about meat is healthy. Vegan isn’t healthy, the science is there. No supplements will fix it.

    There’s no legitimate evidence for cholesterol, LDL or It’s counter part being bad. Especially with things that scew the number.

    Especially recently (way after this videos making) where the scientific community agrees, that meat is the best food group.

  • I pretty much ate like this for years minus the chicken broth, meat(usually beef) rice and veggies but I never made massive gains and still feel pretty good on my cook real meal diet so idk man

  • Trick I use for green shakes…..

    I’ll take 2-3 containers of spinach, and slowly add them all in a blender mixing with coconut water.

    I want to make a fairly thick “sludge”, and then pour the whole thing into ice cube trays. Usually makes 6 trays worth.

    Then each day, I pop a few of the cubes into a single serve blender like Stan has here. Add some room temperature water and fruit, and 1-3 second blend for a very quick shake

  • You need cholesterol… just don’t abuse it…I understand it may work better for one or less for the other person but each person needs to figure it out…cholesterol is the building block of testosterone. Leydig cells get most of what they need to produce T by simply absorbing the cholesterol floating around in our blood from the eggs we ate in the morning.

  • Didn’t Stan put out a video talking about how the whole “cholesterol is bad for you and causes heart disease” is now proven to be bullshit?

  • Chase, I dont want to come off as bashing Stan, as I do respect his knowledge or nutrition and weight training but I dont agree with all of his concepts. I am a big proponent of sleep as Stan advocates but it just goes back to my point of why couldn’t he do all of this accomplishments and talk about building muscle as a “natural guy” without gear. Nobody wants to talk about that

  • Stan does say that the bottom line of the Vertical Diet is to eat what makes your own body feel good and that the diet as written is just a starting point

  • Will this diet not only help me build muscle but will it also makes me lose body fat? Even with the white rice? Also what kind of beef do you use and how many meatballs did you throw down in the cooker? And one more question LOL does it matter how many times a day that you are feeding on what’s in that cooker

  • People are so upset but its not like he claimed to invent the idea of doing this! Hes just showing how he does it and how easy it is.

  • jesus, you guys actually made a video of a guy putting a scoop of rice and a pre-packaged hardboiled egg in a bowl and thought: “yeah, this is quality, informative content”.

  • Thank you sir for all the vertical diet content. You’re the reason I’m going to give this a try. A couple questions…

    1. If you put that into meal prep containers for a few days, will the rice still become resistant?

    2. The exact macros per meal don’t matter as long as you eat it all by the end of the day?

    Thank you again!

  • For my breakfast before the gym, I just prepare some iron-fortified bran flakes with whey protein powder mixed in the milk and some fruit (usually banana and blueberries) on the top. I can make it in about a minute and eat it in two. Plus, it’s really tasty and healthy.

  • Every 4 hours that would be great.Thus far i have been bound to the classic 2.5 to 3 hrs and always found it a bit uncomfortable.Now that i`m 50 i definatley don`t want to stuff myself so every 4 hours would be heaven.Is this true?

  • I truly like these guys and while you can debate their science they are nevertheless interesting to watch. But why is it all of these health guys on youtube can’t seem to get their point across in 15 minutes or less? Editing?

  • Awe man!! I’m having a Will Tennyson night tonight, catching up on all your vids I’ve missed in the last 4 weeks. Katies face when mentioning the sausage size depending on where you’re from was BRILLIANT!! Keep up the excellent videos:)

  • DAM!!! 10K CALS/DAY?!!!! WTF!! I am now a much healthier 160lb female i only eat aROUND 1000/DAY NOW!..AND MAX I HAVE EVER ATE IN A DAY was only 3000 Max RIGHT before i became T2D (3YRS AGO) also 50 lbs more than i am today……….I WAS SOOO SICK BACK THEN liver disease n t2d and all that goes with that!


  • This is fascinating. Orange juice has so much sugar in it, I can’t believe you have to drink so much of it. Could you eat brown rice instead of white? Also, do you think there is a vegan variation of this diet? I’m curious what that would look like.

  • It’s less about the content of the breakfast and more about someone as physically accomplished as Stan saying something as simple and quick as this is just fine. Look at some of the stupid ass questions people ask guys like Stan, some people need this.

  • Th ats not on the go advice. The best advice is you can blend everything into a porridge. Egg white or substitute is pasteurized so you can just blend the liquid with rice and OJ

  • I couldn’t keep watching after he came in from putting the cows on the barbecue. I was feeling anxious the whole time.

    Also I didn’t know steak was an animal. And why the hell would you cool those four beautiful cows and then reheat the in the microwave tomorrow?

  • Why don’t you make your own bone broth? It’s easy, cheaper, tastier and the store bought stuff has hidden msg labeled as “natural flavors.”

  • You mention wanting to take in protein every 4 hours because no mechanism in your body can store protein, but it’s been mentioned in other videos how you need closer to 20g to have enough Leucine to trigger protein synthesis. This recommendation only has 6-7g in the egg. Sooooo…?

  • Throw some dry oats in a bowl, salt it and pour in milk or a substitute. Takes you 30 seconds to prepare without any prep and you get your carbs for the work out.
    Plus its very easy to eat.

  • What’s your take on Redcon1’s MRE bars? I know Brian Shaw is primarily on the Vertical Diet but is now also promoting RC1’s products heavily, including the MREs. However, they contain sorbitol, malitol, and sucralose, which I know are not Vertical-friendly.

  • Hey, I’m just wondering if you have cheat days when you are on vertical diet and how often.
    + do you drink whey, if you do is it with milk or with water?

  • So the keto and IF guys say training fasted releases GH and only eat in a 4-8 hour window and guys like Stan are saying protein every 4 hours or your muscles will pack up and leave yo ass.

  • correct. food food food and more food
    much more than people realize. beef and beef and more beef. extremely nutrient dense diet. +20 pounds in 6 months and zero change in bodyfat. from here the gains will be harder, but yes, food works.

  • Hey bro check it out why don’t you just put it in your description as far as the macros how much rice how much protein that is etc etc

  • Stan definitely came up with a great plan. If u ever go back to carbs I’d definitely try it out. I gotta get back into personal training again I miss it. Great content.

  • My husband and I are looking for a way to eat healthier and lose weight. Is this diet a good way to lose weight and if we are to do this recipe would we double it?

  • You guys still don’t want to address why he took steroids in this first place if Stan talks all about getting proper sleep and nutrition? Yeah I’m raw vegan and you can bash on that but I’m 40 and never had to resort to steroids or TRT. What am I missing?

  • My only issue with consuming large amounts of red meats for men, it will increases their chance of prostate cancer 3 fold! Sad but true.

  • Awesome video Rob! Weird question please, do you weight your rice before or after cooking and how much calories do you count for one cup of rice cooked or uncooked? Please keep going and make more of these vertical diet full day of eatings! Love your content

  • Make breakfast egg cups in muffin tins baked in oven prior add whatever you want. Keep them in ziplock bag in fridge. Take two out….nuke for 45 seconds. Bam! Eggs veggies cheese potatoes ( what’s usually in mine) put in paper towel eat in car can totally it with your hands paper towel to whipe your hands when done. But I can eat two in 2 mins. Done. It’s the fastest, cheapest most delicious breakfast…. Aside from maybe a good shake….but that even has prep time.

  • @WIll Tennyson Isn’t the whole point of calling it “vertical” to be that you increase meat and rice if you are feeling hungry and don’t want to lose weight????

  • As someone with IBS and keratosis pilaris + contact dermatitis, I HIGHLY recommend you try this diet. It won’t completely get rid of your keratosis, but a slight bumpiness versus raging, stinging sandpaper is much easier to deal with throughout the day. Your intestines and regularity will also thank you. You can have cheat meals, but save them for days you know you don’t have anything going on.

  • you can take steaks off the grill at 125, that’s for rare, and the most prime way to eat it cause of how tender and juicy it is. also might want to do indirect cooking for steaks to prevent charring up your steaks like that.i understand you don’t really care but just giving you some tips. Also I usually take my steaks off at 135, that’s around medium.

  • YOOOOOOOOOOOOOOOOOOOO…..This man just said…”Well that’s day 2 of being vertical, im gunna let her finish her pizza and then well probably go do something horizontal” IM DEAD

  • Was the camera man about to pass out, or was he trying to get a close up of his calf but couldn’t get it to focus with the spontaneous, silent earthquake that hit?

  • Stan is AMAZING. Love getting his actionable advice! Cardiac Calcium Score is CAC and cheap. In Ft Myers $99 with no prescription required. It’s a CT scan of the heart!

  • Do you think this would work on the smaller rice cookers that just have the little plastic tab-like button if you’re not making as large of a portion?

  • You definitely have to listen to STAN talk about this at length. He hits a lot of the details and covers a lot of what you’re concerned about the diet are.

  • No hate but is this guy rich or something? I see his house from his vids and he has a mercedes. Doesn’t he live with his parents though? His vids are unique.