The Vertical 3.0 | Stan Efferding | $100 Meal Plan | 226 Pages | Maximize Your Body

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[286]

Hello guys its Salman here, I've taken a pretty large break from the forums over the last couple months.
Working on my mind and body.


I am a naturally skinny man, and gaining weight always seemed very daunting.
This E-book has helped me out a lot when it comes to meal planning.
So I wanted to share it with you <3








About this ebook:

Show ContentSpoiler:

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.

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 lifestyle modifications
  

“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 MMA fighters
  
• Recreational Athletes
  

 

• 220 PAGES
  
• > 200 REFERENCES
  
• SLEEP
  
• HYDRATION
  
• NUTRITION
  
• DIGESTION
  
• BLOOD TEST
  
• BLOOD PRESSURE
  
• BLOOD SUGAR
  
• CARDIO
  
• HYPERTROPHY/STRENGTH
  
• SPECIFIC DIET
  
• QUICK START GUIDE
  
• MENUS
  
• SUPPLEMENT
  
•  
  
• “LIVING DOCUMENT”
  

    About STAN "THE RHINO" EFFERDING:

Show ContentSpoiler:

ABOUT STAN

Stan Efferding is an IFBB Professional bodybuilder and World Record Holding Powerlifter. He is one of only 10 men in the world to ever total over 2,300 pounds raw in competition. Stan holds the title as the Worlds Strongest Bodybuilder. 

 

Stan studied Exercise Science at the University of Oregon and has been training high school, Collegiate, and Professional athletes for over 25 years.Stan conducts seminars all over the country for various sports and nutrition and training techniques. He has appeared in many magazines and writes for Muscular Development, Flex Magazine and Power Magazine.Stan is also a successful Entrepreneur having built three different start-up businesses into multi-million dollar companies.

POWERLIFTING RECORDS

 

• Raw Bench press: 606.3 lbs (275 kg) 
  
• Raw Squat - No knee wraps: 854 lbs @ 275lbs (World Record) 
  
• Raw Deadlift: 837.2 lbs (380 kg) 
  
• Equipped Deadlift: 825lbs (374.21 kg) 
  
• Raw Total - No knee wraps: 2,226 lbs @ 275lbs (World Record) 
  
• Raw Total - Knee wraps: 2,303 lbs @ 275lbs
  

 
BODYBUILDING HISTORY

 

• 2012 Flex Pro 
  
• 2011 =inheritFlex Pro
  
• 2010 Europa Show of Champions 
  
• 2010 Phoenix Pro
  
• 2009 Masters Nationals, Super Heavyweight and Overall Champion, Earned IFBB Pro Card 
  
• 2008 Emerald Cup, Heavyweight and Overall Champion 
  
• 2006 Emerald Cup, Super Heavyweight Champion 
  
• 1997 Emerald Cup 
  
• 1996 Emerald Cup1992 Junior USA, Heavyweight, 6th 
  
• 1991 Mr. Oregon Overall
  

 

[55]

Shalom brozzer

[306]

super ++++

[75]

Hello guys its Salman here, I've taken a pretty large break from the forums over the last couple months.
Working on my mind and body.


I am a naturally skinny man, and gaining weight always seemed very daunting.
This E-book has helped me out a lot when it comes to meal planning.
So I wanted to share it with you <3








About this ebook:

Show ContentSpoiler:

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.

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 lifestyle modifications
  

“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 MMA fighters
  
• Recreational Athletes
  

 

• 220 PAGES
  
• > 200 REFERENCES
  
• SLEEP
  
• HYDRATION
  
• NUTRITION
  
• DIGESTION
  
• BLOOD TEST
  
• BLOOD PRESSURE
  
• BLOOD SUGAR
  
• CARDIO
  
• HYPERTROPHY/STRENGTH
  
• SPECIFIC DIET
  
• QUICK START GUIDE
  
• MENUS
  
• SUPPLEMENT
  
•  
  
• “LIVING DOCUMENT”
  

    About STAN "THE RHINO" EFFERDING:

Show ContentSpoiler:

ABOUT STAN

Stan Efferding is an IFBB Professional bodybuilder and World Record Holding Powerlifter. He is one of only 10 men in the world to ever total over 2,300 pounds raw in competition. Stan holds the title as the Worlds Strongest Bodybuilder. 

 

Stan studied Exercise Science at the University of Oregon and has been training high school, Collegiate, and Professional athletes for over 25 years.Stan conducts seminars all over the country for various sports and nutrition and training techniques. He has appeared in many magazines and writes for Muscular Development, Flex Magazine and Power Magazine.Stan is also a successful Entrepreneur having built three different start-up businesses into multi-million dollar companies.

POWERLIFTING RECORDS

 

• Raw Bench press: 606.3 lbs (275 kg) 
  
• Raw Squat - No knee wraps: 854 lbs @ 275lbs (World Record) 
  
• Raw Deadlift: 837.2 lbs (380 kg) 
  
• Equipped Deadlift: 825lbs (374.21 kg) 
  
• Raw Total - No knee wraps: 2,226 lbs @ 275lbs (World Record) 
  
• Raw Total - Knee wraps: 2,303 lbs @ 275lbs
  

 
BODYBUILDING HISTORY

 

• 2012 Flex Pro 
  
• 2011 =inheritFlex Pro
  
• 2010 Europa Show of Champions 
  
• 2010 Phoenix Pro
  
• 2009 Masters Nationals, Super Heavyweight and Overall Champion, Earned IFBB Pro Card 
  
• 2008 Emerald Cup, Heavyweight and Overall Champion 
  
• 2006 Emerald Cup, Super Heavyweight Champion 
  
• 1997 Emerald Cup 
  
• 1996 Emerald Cup1992 Junior USA, Heavyweight, 6th 
  
• 1991 Mr. Oregon Overall
  

 

Thanks

[79]

thx a lot