Yes and keto is SUPER easy to follow. Takes much less food prep
Originally Posted by Rex
Especially when you´re travelling.
You can get fats and meat of some sort everywhere. Finding clean, low fat carbs and protein can be a bitch...
Originally Posted by Rex
I think he enjoys Keto way too much.
Originally Posted by ChrisTuttle
hahhah!
haha. You bullies!! I did keto for years and loved it. It made me shredded and i felt very healthy...mind you. But Dan Green would poke fun at me and call me skinny ...ask me if i was still competing ... bully. I was only 226-230 over the four years I did it. And as soon as I started eating carbs I felt great, and felt pumps during workouts, and put on size fast. BUT... I love keto, I just don't think its very good if people want to be 'bodybuilder' big.
How do you expect to run with the wolves at night if you spend all day stuntin with the puppies?
just had a quick read on this diet, this is an interesting approach to a lifters diet. in some ways, i dig the idea of optimizing hormones and the idea of everything you eat needs to have a purpose. but i do have a few questions out of curiosity. why oranges in particular (esp orange juice) as opposed to many other fruits..same with the chicken stock??
some foods i always thought were okay in a lifters diet are prohibited, like asparagus, cauliflower, broccoli, oats and even garlic, onions, beans, coffee..
im aware that you cant take everything in a ‘diet’ too literally and you always need to assess your own needs and goals and ultimately make up your own mind. i like the idea of a simple diet based on what your body needs for growth and recovery, im just curious what makes the vertical diet work as advertised?? not criticizing stan efferding (the dude knows his shit im sure). i did catch that he came up w this diet after working with flex wheeler, so maybe its more of an ‘advanced’ diet?
What has changed? Can you specify what feels so great?
Suuuuuuuuuuuuuure!
Steak and eggs for breakfast one and two (may eventually add some potatoes in), ground bison with white cali sushi rice for lunch 1 & 2, whatever the wife has for dinner and everything with plenty of iodized salt. I don't add chicken stock to anything simply because it bloats the absolute fuck out of me; however, I do heavily spice the steak/bison. My body likes plain salt and spices for whatever reason but not chicken stock/broth. Also, I don't eat baby carrots or drink cranberry juice per the diet. I'm also guzzling gallons of high alkaline water (always have) that whole acidic water nonsense is simply that, nonsense.
Basically, I've kept what is relevant and discarded what is irrelevant at least for me. Seems to be working quite well!
*Energy is through the roof, I'm more aggressive and focused (possible boost in natural testosterone production due to all of the red meat?), I'm also sleeping deeper and my sex drive has increased significantly.
just had a quick read on this diet, this is an interesting approach to a lifters diet. in some ways, i dig the idea of optimizing hormones and the idea of everything you eat needs to have a purpose. but i do have a few questions out of curiosity. why oranges in particular (esp orange juice) as opposed to many other fruits..same with the chicken stock??
some foods i always thought were okay in a lifters diet are prohibited, like asparagus, cauliflower, broccoli, oats and even garlic, onions, beans, coffee..
im aware that you cant take everything in a ‘diet’ too literally and you always need to assess your own needs and goals and ultimately make up your own mind. i like the idea of a simple diet based on what your body needs for growth and recovery, im just curious what makes the vertical diet work as advertised?? not criticizing stan efferding (the dude knows his shit im sure). i did catch that he came up w this diet after working with flex wheeler, so maybe its more of an ‘advanced’ diet?
Stan's experience and wisdom far supersedes any potential doubt or cynicism. Please read my response to Rex!
No coach or expert would tell you to blindly follow a diet. They would say to keep what works and ditch what doesn't. Christ Tuttle or one of the other IFBB BBers here is a licensed dietician and I'd like to hear them chime in with a bit more detail.
thanks for the info and experiences so far, but yes i always feel great when i eat a lot of red meat...i tend to eat more steaks than other types of meat...i also prefer rice to potatoes anytime as well...altho some red skinned pots are good as hell haha
i look forward to hearing more from the nutrional gurus as well
just had a quick read on this diet, this is an interesting approach to a lifters diet. in some ways, i dig the idea of optimizing hormones and the idea of everything you eat needs to have a purpose. but i do have a few questions out of curiosity. why oranges in particular (esp orange juice) as opposed to many other fruits..same with the chicken stock??
some foods i always thought were okay in a lifters diet are prohibited, like asparagus, cauliflower, broccoli, oats and even garlic, onions, beans, coffee..
im aware that you cant take everything in a ‘diet’ too literally and you always need to assess your own needs and goals and ultimately make up your own mind. i like the idea of a simple diet based on what your body needs for growth and recovery, im just curious what makes the vertical diet work as advertised?? not criticizing stan efferding (the dude knows his shit im sure). i did catch that he came up w this diet after working with flex wheeler, so maybe its more of an ‘advanced’ diet?
Steak and eggs for breakfast one and two (may eventually add some potatoes in), ground bison with white cali sushi rice for lunch 1 & 2, whatever the wife has for dinner and everything with plenty of iodized salt. I don't add chicken stock to anything simply because it bloats the absolute fuck out of me; however, I do heavily spice the steak/bison. My body likes plain salt and spices for whatever reason but not chicken stock/broth. Also, I don't eat baby carrots or drink cranberry juice per the diet. I'm also guzzling gallons of high alkaline water (always have) that whole acidic water nonsense is simply that, nonsense.
Basically, I've kept what is relevant and discarded what is irrelevant at least for me. Seems to be working quite well!
*Energy is through the roof, I'm more aggressive and focused (possible boost in natural testosterone production due to all of the red meat?), I'm also sleeping deeper and my sex drive has increased significantly.
Sounds like you´re pretty much doing nothing Stan advocates Hahaha
I don´t mean this in a disrespectful way. So, please don´t take it that way, but you are literally not doing any meals according to the diet´s rules.
Maybe this video will help with some of your questions. I´m not sure all your answers are in there but he explains quite a bit...
thanks for the link Rex. i already watched it and thought it was great. lot to keep in mind when it comes to what/why we eat what we do. im gonna watch it again as there is a good bit of info
● Sleep according to your circadian rhythms. 10pm-6am or 11pm-7am.
● 7-10 hours of sleep plus a 20 min nap is optimal depending on your age
and workload. (More than 20-30 minutes and you may begin Deep or REM
sleep which will make you groggy when you wake up).
SALT:
Salt all of your meals. This is a huge performance enhancer and metabolism
booster and will help you recover faster from workouts and have more stamina
and endurance.
IODINE - (RDA 150mcg) Stimulates Thyroid, boosts metabolism, boosts the
immune system, fights cancer.
Food sources: seaweed, kelp, cranberries (4oz=400mcg), Wild caught cod
(3.5oz=95 mcg), Yogurt (8 oz=90 mcg), raw milk (8 oz=45mcg), eggs.
Himalayan crystal salt (1g=500 mcg iodine)
Cranberry Juice is an excellent source of iodine and also has antioxidants and
tannins for urinary tract protection.
Here are my top tips for improving insulin sensitivity :
1. Take brisk 10 min walks after meals (exercise is TWICE as effective as the
popular drug Metformin for blood sugar control!!).
2. Lose weight (Damn near everyone who loses body-fat lowers blood sugars
along with cholesterol and blood pressure).
3. Get a CPAP and improve sleep!!
4. Get iodine to improve thyroid function (pure cranberry juice 4 oz daily)
5. Eat 2 oranges daily
6. Salt food
7. Eat a carrot daily
8. Eat 2 whole eggs daily (Choline in the yolks helps regulate blood sugars)
9. Take 8,000IU Vit D daily (Maintain blood levels of VitD, 25 Hydroxy between
60-80)
10. 20-30 minutes resistance training at least 2x a week, more often if able,
(Muscle improves insulin sensitivity and stabilized blood sugars).
11. Daily calcium (Whole fat Greek yogurt daily. ***E TOTAL or powdered egg
shells if allergic to dairy).
12. Daily Magnesium (cooked Spinach, sprouted almonds)
Post Workout Drink - Quantities may adjust upwards for larger athletes and
longer training sessions:
-25g fructose (8oz pulp free OJ or NOW fructose on amazon)
-50g dextrose (NOW brand on amazon)
-600-1,000mg sodium (1/2 teaspoon pink salt on tongue washed down with drink
or 2-3 “thermotabs”)
-100mg caffeine - nodoz
Protein Intake:
For lean, active people who lift weights regularly, I generally include 1g of protein
per pound of bodyweight (which is already higher than the .6-.8g/lb found to be
sufficient for athletes in research). For those who have a high body fat
percentage or are eating high carbs for weight gain, I recommend 1g/lb of lean
body mass.
Carbs
When carb intake is high in order to gain mass and strength, I prefer carbs that
are easy to digest such as white rice and some fruits such as oranges and/or
orange juice.
I make that decision an hour or two AFTER I eat. If a particular food causes gas or
digestive discomfort or diarrhea then I eliminate it from my diet.
I suggest a wide variety of highly bioavailable, nutrient dense foods to provide
you both the macronutrient and micronutrients needed to perform optimally. If
you don’t like some of the foods then you can make substitutions. Ideally the
substitution would provide a similar micronutrient profile so as not to create a
nutrient deficiency.
When making substitutions, I suggest using the FODMAP menu to select foods
that are less likely to create digestive disturbances.
This isn’t a hard and fast rule as everyone responds differently to different foods
but it’s a guideline that could help.
Using the FODMAP guide when making substitutions may help:
The Vertical DietTM - Copyright 2018 | Stan Efferding - The Kooler.com
https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/
Foods that tend to wreak havoc on my digestion are:
Garlic
Onions
Processed vegetable oils (canola, soybean, corn, safflower etc)
Wheat (pasta)
High gas vegetables (broccoli, cauliflower)
Beans
Additional Foods that I can eat small amounts of (dose dependent) but large
amounts can cause digestive problems due to potential allergens or
anti-nutrients (physic acid, oxalates, lectins, enzyme inhibitors):
● Too much Milk
● Too many Eggs
● Too many beans/legumes (easier to digest if soaked/sprouted overnight)
● Peanuts
● Too much oatmeal (easier to digest if soaked overnight with a little vinegar
or tablespoon of yogurt)
● Too much brown rice
● Too high in fat (Lots of Bacon, fatty marbled meats, cheese, butter). These
tend to “leak” out of me without adequate carbs and/or fiber (carrot).
VEGETABLES:
Vegetables can be a double edge sword. Many vegetables are high FODMAP
foods that are indigestible and can cause gas and stretch out the intestines and
bloat you.
Our goal is to eat the vegetables (or any food for that matter) which provide us
the biggest benefits while minimizing the drawbacks.
I will have you eat small servings of cooked vegetables in your diet that don't
bloat you. Most vegetables should be eaten cooked to decrease anti nutrients (eat
carrots raw). They should also be consumed with a fat source which is necessary
to shuttle the nutrients into the cells. Carrots should be eaten raw
Cardio:
Limit LISS focus on more HIIT
It’s important that you don’t over restrict and attempt to get all the necessary
macro and micronutrients.
It's also important to understand how your body burns calories so we can stay
focused on what matters most.
70% of your daily calories are burned at rest. This is your Basal Metabolic Rate
(BMR).
15% of your daily calories are burned from daily activities. This is your Non
Exercise Activity Thermogenesis (NEAT).
10% of your daily calories are burned from eating food. Digesting Protein burns
more calories than fats and carbs. This is called the Thermic Effect of Food (TEF).
5% of your daily calories are burned from exercise. This is called Exercise
Activity Thermogenesis (EAT).
As you can see, more exercise is not the solution to more fat loss. Exercise is a
stimulus. The solution for maximum fat loss is as follows:
1. Increase your BMR by lifting weights so you add more muscle and burn more
calories at rest.
2. When trying to burn calories to lose fat, Stay active throughout the day. Don't
sit or remain idle when awake, stay on your feet and keep busy. Don't
underestimate how valuable this can be.
3. Eat a high protein diet (generally 1g/lb) and eat frequent meals so as not to
create a protein deficit and to fuel increased workload.
4. Exercise.
In that order.
Supplements:
Here's a list of supplements I commonly include in programs.
Multi-vitamin
Vit D3 as warranted
B-complex Vitamin
Calcium/Magnesium/Zinc
Other supplements that may provide some general benefit are:
Whey Isolate
Creatine
● Creatine Monohydrate is just as good as buffered and micro filtered
products.
Omega 3’s if NOT taking cod liver oil.
● Omega 3’s are blood thinners. So is Turmeric and Aspirin. Be aware when
combining two or more of these. Never take more than 2g a day. I prefer to
get my Omega 3’s from food.
Costco/Kirkland brand is rated 5 stars by consumer reports and they’re high
quality and very affordable.
*HORIZONTAL Food Foundation
● Daily lean red meat (Bison, Top sirloin, New York, Filet, Lamb, Mince,
Venison, lean ground beef)
● 2x weekly salmon (fatty fish).
● Daily raw carrot - “Naringenin” (anti-estrogen, Detox). Costco has baby
carrots that are good. Eat a few a couple times a day. Don’t cook them, they
lose their fiber content necessary to shuttle toxins out of the system.
● Daily orange (Or o.j. if specified). Anti-Estrogen, vitamins, minerals and
liver stimulant (fructose).
● Daily cooked spinach and/or peppers (Fiber, vitamins, omega 3’s, calcium).
Cook the spinach in ghee or beef tallow and some chicken stock for taste.
Raw spinach has anti nutrients that impede absorption of the vitamins and
minerals and can cause gas.
● 2-4 times Daily chicken stock/bone broth (gut health).
● Daily 4oz x 2 Fresh Pressed Pure Cranberry Juice not from concentrate
(iodine, antioxidant, tannins for bladder, urinary tract protection)
● Daily small sweet potato (Prebiotic, Potassium, Vitamins).
● Daily cod liver oil capsules x2 (Vit A, Vit D, EPA/DHA).
*VERTICAL Food Construction
● Lean red meats (Grass fed Bison, Top sirloin, New York steak, Chuck roast,
Flap Steak, Filet, mince, Lamb, venison, lean ground beef)
● White Rice (w/dextrose as needed). Dextrose isn’t intended to be a primary
driver of calories here. It’s simply to increase amylase and saliva
production in the mouth making it easier to consume more rice for those
who need it.
● Salt
MACRO BREAKDOWN:
● Quick Weight loss (Calorie deficit)
Proteins = 1g/lb (approx 25-30%)
Carbs = 100g/day (approx 15-20%). Start with 50g-70g from fruit, then 20-30g from
potato, then 20g from dairy/calcium source. This group won’t need a significant
amount of rice if any.
Fats = Balance of calories (approx 50-60%). These should mostly already be in the
meats, eggs and dairy sources of protein.
● Mass Gain (calorie surplus)
Proteins = .6-.8g/lb (Protein is reduced in this group to increase appetite. Carbs
are protein soaring)
Carbs = 600-1,000g/day
Fats = 100g-150g
*I don’t like to go under 100g of carbs/day on training days unless there’s an
immediate health issue that calls for a more “Keto” style diet such as
dangerously high blood pressure or blood sugars.
*Carbs are reduced on days off training. Eliminating the post workout shake and
breakfast carbs (if any) is usually enough of a reduction.
*Use fattier proteins to meet your calorie needs when on low carbs such as whole
eggs, steak, bacon and whole fat dairy (cheese, yogurt, milk).
*Use leaner proteins to meet macros when on high carbs to keep fats around
100g/day using lean meats like bison and top sirloin but also including a chicken
breast meal and a leaner blend of whole eggs and egg whites.
*Try to eat 4-6 meals daily (Plus PWO shake).
thanks for the link Rex. i already watched it and thought it was great. lot to keep in mind when it comes to what/why we eat what we do. im gonna watch it again as there is a good bit of info
Anytime, brother.
I´ve watched it 3 times already myself...
● Sleep according to your circadian rhythms. 10pm-6am or 11pm-7am.
● 7-10 hours of sleep plus a 20 min nap is optimal depending on your age
and workload. (More than 20-30 minutes and you may begin Deep or REM
sleep which will make you groggy when you wake up).
SALT:
Salt all of your meals. This is a huge performance enhancer and metabolism
booster and will help you recover faster from workouts and have more stamina
and endurance.
IODINE - (RDA 150mcg) Stimulates Thyroid, boosts metabolism, boosts the
immune system, fights cancer.
Food sources: seaweed, kelp, cranberries (4oz=400mcg), Wild caught cod
(3.5oz=95 mcg), Yogurt (8 oz=90 mcg), raw milk (8 oz=45mcg), eggs.
Himalayan crystal salt (1g=500 mcg iodine)
Cranberry Juice is an excellent source of iodine and also has antioxidants and
tannins for urinary tract protection.
Here are my top tips for improving insulin sensitivity :
1. Take brisk 10 min walks after meals (exercise is TWICE as effective as the
popular drug Metformin for blood sugar control!!).
2. Lose weight (Damn near everyone who loses body-fat lowers blood sugars
along with cholesterol and blood pressure).
3. Get a CPAP and improve sleep!!
4. Get iodine to improve thyroid function (pure cranberry juice 4 oz daily)
5. Eat 2 oranges daily
6. Salt food
7. Eat a carrot daily
8. Eat 2 whole eggs daily (Choline in the yolks helps regulate blood sugars)
9. Take 8,000IU Vit D daily (Maintain blood levels of VitD, 25 Hydroxy between
60-80)
10. 20-30 minutes resistance training at least 2x a week, more often if able,
(Muscle improves insulin sensitivity and stabilized blood sugars).
11. Daily calcium (Whole fat Greek yogurt daily. ***E TOTAL or powdered egg
shells if allergic to dairy).
12. Daily Magnesium (cooked Spinach, sprouted almonds)
Post Workout Drink - Quantities may adjust upwards for larger athletes and
longer training sessions:
-25g fructose (8oz pulp free OJ or NOW fructose on amazon)
-50g dextrose (NOW brand on amazon)
-600-1,000mg sodium (1/2 teaspoon pink salt on tongue washed down with drink
or 2-3 “thermotabs”)
-100mg caffeine - nodoz
Protein Intake:
For lean, active people who lift weights regularly, I generally include 1g of protein
per pound of bodyweight (which is already higher than the .6-.8g/lb found to be
sufficient for athletes in research). For those who have a high body fat
percentage or are eating high carbs for weight gain, I recommend 1g/lb of lean
body mass.
Carbs
When carb intake is high in order to gain mass and strength, I prefer carbs that
are easy to digest such as white rice and some fruits such as oranges and/or
orange juice.
I make that decision an hour or two AFTER I eat. If a particular food causes gas or
digestive discomfort or diarrhea then I eliminate it from my diet.
I suggest a wide variety of highly bioavailable, nutrient dense foods to provide
you both the macronutrient and micronutrients needed to perform optimally. If
you don’t like some of the foods then you can make substitutions. Ideally the
substitution would provide a similar micronutrient profile so as not to create a
nutrient deficiency.
When making substitutions, I suggest using the FODMAP menu to select foods
that are less likely to create digestive disturbances.
This isn’t a hard and fast rule as everyone responds differently to different foods
but it’s a guideline that could help.
Using the FODMAP guide when making substitutions may help:
The Vertical DietTM - Copyright 2018 | Stan Efferding - The Kooler.com
https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/
Foods that tend to wreak havoc on my digestion are:
Garlic
Onions
Processed vegetable oils (canola, soybean, corn, safflower etc)
Wheat (pasta)
High gas vegetables (broccoli, cauliflower)
Beans
Additional Foods that I can eat small amounts of (dose dependent) but large
amounts can cause digestive problems due to potential allergens or
anti-nutrients (physic acid, oxalates, lectins, enzyme inhibitors):
● Too much Milk
● Too many Eggs
● Too many beans/legumes (easier to digest if soaked/sprouted overnight)
● Peanuts
● Too much oatmeal (easier to digest if soaked overnight with a little vinegar
or tablespoon of yogurt)
● Too much brown rice
● Too high in fat (Lots of Bacon, fatty marbled meats, cheese, butter). These
tend to “leak” out of me without adequate carbs and/or fiber (carrot).
VEGETABLES:
Vegetables can be a double edge sword. Many vegetables are high FODMAP
foods that are indigestible and can cause gas and stretch out the intestines and
bloat you.
Our goal is to eat the vegetables (or any food for that matter) which provide us
the biggest benefits while minimizing the drawbacks.
I will have you eat small servings of cooked vegetables in your diet that don't
bloat you. Most vegetables should be eaten cooked to decrease anti nutrients (eat
carrots raw). They should also be consumed with a fat source which is necessary
to shuttle the nutrients into the cells. Carrots should be eaten raw
Cardio:
Limit LISS focus on more HIIT
It’s important that you don’t over restrict and attempt to get all the necessary
macro and micronutrients.
It's also important to understand how your body burns calories so we can stay
focused on what matters most.
70% of your daily calories are burned at rest. This is your Basal Metabolic Rate
(BMR).
15% of your daily calories are burned from daily activities. This is your Non
Exercise Activity Thermogenesis (NEAT).
10% of your daily calories are burned from eating food. Digesting Protein burns
more calories than fats and carbs. This is called the Thermic Effect of Food (TEF).
5% of your daily calories are burned from exercise. This is called Exercise
Activity Thermogenesis (EAT).
As you can see, more exercise is not the solution to more fat loss. Exercise is a
stimulus. The solution for maximum fat loss is as follows:
1. Increase your BMR by lifting weights so you add more muscle and burn more
calories at rest.
2. When trying to burn calories to lose fat, Stay active throughout the day. Don't
sit or remain idle when awake, stay on your feet and keep busy. Don't
underestimate how valuable this can be.
3. Eat a high protein diet (generally 1g/lb) and eat frequent meals so as not to
create a protein deficit and to fuel increased workload.
4. Exercise.
In that order.
Supplements:
Here's a list of supplements I commonly include in programs.
Multi-vitamin
Vit D3 as warranted
B-complex Vitamin
Calcium/Magnesium/Zinc
Other supplements that may provide some general benefit are:
Whey Isolate
Creatine
● Creatine Monohydrate is just as good as buffered and micro filtered
products.
Omega 3’s if NOT taking cod liver oil.
● Omega 3’s are blood thinners. So is Turmeric and Aspirin. Be aware when
combining two or more of these. Never take more than 2g a day. I prefer to
get my Omega 3’s from food.
Costco/Kirkland brand is rated 5 stars by consumer reports and they’re high
quality and very affordable.
*HORIZONTAL Food Foundation
● Daily lean red meat (Bison, Top sirloin, New York, Filet, Lamb, Mince,
Venison, lean ground beef)
● 2x weekly salmon (fatty fish).
● Daily raw carrot - “Naringenin” (anti-estrogen, Detox). Costco has baby
carrots that are good. Eat a few a couple times a day. Don’t cook them, they
lose their fiber content necessary to shuttle toxins out of the system.
● Daily orange (Or o.j. if specified). Anti-Estrogen, vitamins, minerals and
liver stimulant (fructose).
● Daily cooked spinach and/or peppers (Fiber, vitamins, omega 3’s, calcium).
Cook the spinach in ghee or beef tallow and some chicken stock for taste.
Raw spinach has anti nutrients that impede absorption of the vitamins and
minerals and can cause gas.
● 2-4 times Daily chicken stock/bone broth (gut health).
● Daily 4oz x 2 Fresh Pressed Pure Cranberry Juice not from concentrate
(iodine, antioxidant, tannins for bladder, urinary tract protection)
● Daily small sweet potato (Prebiotic, Potassium, Vitamins).
● Daily cod liver oil capsules x2 (Vit A, Vit D, EPA/DHA).
*VERTICAL Food Construction
● Lean red meats (Grass fed Bison, Top sirloin, New York steak, Chuck roast,
Flap Steak, Filet, mince, Lamb, venison, lean ground beef)
● White Rice (w/dextrose as needed). Dextrose isn’t intended to be a primary
driver of calories here. It’s simply to increase amylase and saliva
production in the mouth making it easier to consume more rice for those
who need it.
● Salt
MACRO BREAKDOWN:
● Quick Weight loss (Calorie deficit)
Proteins = 1g/lb (approx 25-30%)
Carbs = 100g/day (approx 15-20%). Start with 50g-70g from fruit, then 20-30g from
potato, then 20g from dairy/calcium source. This group won’t need a significant
amount of rice if any.
Fats = Balance of calories (approx 50-60%). These should mostly already be in the
meats, eggs and dairy sources of protein.
● Mass Gain (calorie surplus)
Proteins = .6-.8g/lb (Protein is reduced in this group to increase appetite. Carbs
are protein soaring)
Carbs = 600-1,000g/day
Fats = 100g-150g
*I don’t like to go under 100g of carbs/day on training days unless there’s an
immediate health issue that calls for a more “Keto” style diet such as
dangerously high blood pressure or blood sugars.
*Carbs are reduced on days off training. Eliminating the post workout shake and
breakfast carbs (if any) is usually enough of a reduction.
*Use fattier proteins to meet your calorie needs when on low carbs such as whole
eggs, steak, bacon and whole fat dairy (cheese, yogurt, milk).
*Use leaner proteins to meet macros when on high carbs to keep fats around
100g/day using lean meats like bison and top sirloin but also including a chicken
breast meal and a leaner blend of whole eggs and egg whites.
*Try to eat 4-6 meals daily (Plus PWO shake).
Sounds like you´re pretty much doing nothing Stan advocates Hahaha
I don´t mean this in a disrespectful way. So, please don´t take it that way, but you are literally not doing any meals according to the diet´s rules.
None taken my man! You and I both appreciate honesty.
I never said I was following Stan's diet, simply borrowed a few concepts and implemented it into my own.
*Per the list posted, I'm actually following the diet rather closely at least the main requirements.
haha. You bullies!! I did keto for years and loved it. It made me shredded and i felt very healthy...mind you. But Dan Green would poke fun at me and call me skinny ...ask me if i was still competing ... bully. I was only 226-230 over the four years I did it. And as soon as I started eating carbs I felt great, and felt pumps during workouts, and put on size fast. BUT... I love keto, I just don't think its very good if people want to be 'bodybuilder' big.
Oh 100% agree! It has its applications but not really for putting on mass. Def great to maintain or lose fat.