The vertical diet : a simple, sensible, and sustainable lifestyle plan to improve body composition for optimal health and performance

With so many diets and programs to choose from, finding the right nutritional path can be challenging. Many modern diets are rooted in misrepresented science, rely heavily on supplements, or are just simply not sustainable in the long term. World’s Strongest IFBB Pro Bodybuilder Stan Efferding and Dr. Damon McCune have partnered to bring you a program that sets the confusion aside and puts you on the path to weight loss, better performance, and overall better health, today. The Vertical Diet provides practical nutrition and lifestyle solutions that are simple, sensible, and sustainable. Stan and Damon provide a specific plan and comprehensive tools that will help you develop a greater understanding of which foods are nutrient-dense and digested easily and efficiently for maximal health benefits. With example menus and easy-to-follow recipes, The Vertical Diet takes all the guesswork out of what to eat and when. You will also learn how to build a daily checklist of healthy behaviors to follow to support your long-term success on the program. 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 sources; references to experts in the field, and actionable tools such as calorie calculators, shopping lists, and recipes to help explain these concepts Stan and Damon’s Compliance Is the Science method to help you establish the motivation and mindset for lifelong success What you learn in these pages will allow you to make informed decisions about your diet and will enable you to approach the dieting process from a total-body perspective. Whether you are a performance athlete, a weekend warrior, or simply looking to take a step toward better health, look no further than The Vertical Diet . THE VERTICAL DIET & PEAK PERFORMANCE 3.0 STAN “ THE RHINO” EFFERDING Slide Number 3 Slide Number 4 Slide Number 5 Slide Number 6 Slide Number 7 Slide Number 8 Slide Number 9 Slide Number 10 Slide Number 11 Slide Number 12 Slide Number 13 Slide Number 14 Slide Number 15 Slide Number 16 Slide Number 17 Slide Number 18 Slide Number 19 Slide Number 20 Slide Number 21 Slide Number 22 Slide Number 23 Slide Number 24 Slide Number 25 Slide Number 26 Slide Number 27 Slide Number 28 Slide Number 29 Slide Number 30 Slide Number 31 Slide Number 32 Slide Number 33 Slide Number 34 Slide Number 35 Slide Number 36 Slide Number 37 Slide Number 38 Slide Number 39 Slide Number 40 Slide Number 41 Slide Number 42 Slide Number 43 Slide Number 44 Slide Number 45 Slide Number 46 Slide Number 47 Slide Number 48 Slide Number 49 Slide Number 50 Slide Number 51 Slide Number 52 Slide Number 53 Slide Number 54 Slide Number 55 Slide Number 56 Slide Number 57 Slide Number 58 Slide Number 59 Slide Number 60 Slide Number 61 Slide Number 62 Slide Number 63 Slide Number 64 Slide Number 65 Slide Number 66 Slide Number 67 Slide Number 68 Slide Number 69 Slide Number 70 Slide Number 71 Slide Number 72 Slide Number 73 Slide Number 74 Slide Number 75 Slide Number 76 Slide Number 77 Slide Number 78 Slide Number 79 Slide Number 80 Slide Number 81 Slide Number 82 Slide Number 83 Slide Number 84 Slide Number 85 Slide Number 86 Slide Number 87 Slide Number 88 Slide Number 89 Slide Number 90 Slide Number 91 Slide Number 92 Slide Number 93 Slide Number 94 Slide Number 95 Slide Number 96 Slide Number 97 Slide Number 98 Slide Number 99 Slide Number 100 Slide Number 101 Slide Number 102 Slide Number 103 Slide Number 104 Slide Number 105 Slide Number 106 Slide Number 107 Slide Number 108 Slide Number 109 Slide Number 110 Slide Number 111 Slide Number 112 Slide Number 113 Slide Number 114 Slide Number 115 Slide Number 116 Slide Number 117 Slide Number 118 Slide Number 119 Slide Number 120 Slide Number 121 Slide Number 122 Slide Number 123 Slide Number 124 Slide Number 125 Slide Number 126 Slide Number 127 Slide Number 128 Slide Number 129 Slide Number 130 Slide Number 131 Slide Number 132 Slide Number 133 Slide Number 134 Slide Number 135 Slide Number 136 Slide Number 137 Slide Number 138 Slide Number 139 Slide Number 140 Slide Number 141 Slide Number 142 Slide Number 143 Slide Number 144 Slide Number 145 Slide Number 146 HYPERTROPHY TRAINING Slide Number 148 Slide Number 149 Slide Number 150 Slide Number 151 Slide Number 152 Slide Number 153 Slide Number 154 Slide Number 155 Slide Number 156 Slide Number 157 Slide Number 158 Slide Number 159 Slide Number 160 Slide Number 161 Slide Number 162 Slide Number 163 Slide Number 164 Slide Number 165 Slide Number 166 Slide Number 167 Slide Number 168 Slide Number 169 Slide Number 170 THE VERTICAL DIET RECIPES Slide Number 172 Slide Number 173 Slide Number 174 Slide Number 175 Slide Number 176 Slide Number 177 Slide Number 178 Slide Number 179 Slide Number 180 APPENDIX B: CALORIES (WE PREP/YOU PREP) Slide Number 182 Slide Number 183 Slide Number 184 Slide Number 185 CALORIES: 1750 CALORIES: 1750 CALORIES: 2000 CALORIES: 2000 CALORIES: 2250 CALORIES: 2250 CALORIES: 2500 CALORIES: 2500 CALORIES: 2750 CALORIES: 2750 CALORIES: 3000 CALORIES: 3000 CALORIES: 3250 CALORIES: 3250 CALORIES: 3500 CALORIES: 3500 CALORIES: 4000 CALORIES: 4000 CALORIES: 4500 CALORIES: 4500 CALORIES: 5000 CALORIES: 5000 Slide Number 208 Slide Number 209 Slide Number 210 Slide Number 211 Slide Number 212 Slide Number 213 Slide Number 214 Slide Number 215 Slide Number 216 APPENDIX K: SHOPPING LIST FOR WATER CUT ONLY APPENDIX K: SHOPPING LIST FOR WATER CUT ONLY Slide Number 219 Slide Number 220 Slide Number 221 Slide Number 222 Slide Number 223 Slide Number 224 Slide Number 225 Slide Number 226 Slide Number 227 With so many diets and programs to choose from, finding the right nutritional path can be challenging. Many modern diets are rooted in misrepresented science, rely heavily on supplements, or are just simply not sustainable in the long term. World’s Strongest IFBB Pro Bodybuilder Stan Efferding and Dr. Damon McCune have partnered to bring you a program that sets the confusion aside and puts you on the path to weight loss, better performance, and overall better health, __The Vertical Diet__ __The Vertical Diet__ __The Vertical Diet__ __Compliance Is the Science____The Vertical Diet__