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The Vertical Diet and Peak Performance 3

Verticle Diet PDF full of information. About 227 pages.

Course

Careers In Nutrition (NUTR 170)

University

The Pennsylvania State University

Academic year: 2019/2020

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Freudy Reyes

The Pennsylvania State University

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Carter1 year ago
bouta get shredded af

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THE VERTICAL DIET &

PEAK PERFORMANCE 3. 0

The Vertical Diet

STAN“ THE RHINO” EFFERDING

####### Stan is the Founder of “The

####### Vertical Diet“ and Co-founder of “The

####### Vertical Meal Prep”. He is an IFBB

####### Professional bodybuilder and World

####### Record Holding Powerlifter. He is the

####### only man in the world to ever total

####### over 2, 300 pounds raw over 40 years

####### of age in competition. Stan holds the

####### title as the World’s Strongest

####### Professional Bodybuilder.

####### Stan holds a Bachelors of

####### Science degree in Psychology and

####### studied Exercise Science at the

####### University of Oregon. Stan has been

####### training high school, Collegiate, and

####### Professional athletes for over 30

####### years. Stan conducts seminars all over

####### the world for various sports, nutrition,

####### and training techniques.

####### He has appeared in many

####### magazines and has written for

####### Muscular Development, Flex

####### Magazine, Bodybuilding and

####### Power Magazine. Stan is also a

####### successful Entrepreneur having built

####### five different start-up businesses into

####### multi-million-dollar companies. He also

####### appeared on Shark Tank and partnered

####### with Daymond John.

The Vertical Diet

What is The Vertical Diet? The Vertical Diet is Vertical Diet Athletes Vertical Diet Customer Testimonials Quick Start Guide “My Vertical Tracker App” Vertical Diet Meal Prep Company Disclaimer

Diets: General Information Diets: National Weight Control Registry Why Diets Fail - Compliance Tips

Blood Test Blood Test Instructions Recommended Tests Blood Test Results

Sleep Sleep Hygiene Insomnia STOP-BANG Questionnaire Sleep Apnea Sleep Resources

Energy Balance Chart Diet (TDEI) Calories Calculating Calories Calories and Metabolic Adaptation

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The Vertical Diet

Macros Meal Timing Food Composition Horizontal Food Foundation Vertical Food Construction Supplements

Water Urine Salt Peri Workout Hydration Resources

Iodine Potassium Iron Calcium Vitamin D Caffeine

Sample Diet: Weight Loss Sample Diet: Lean Gains Sample Diet: Mass Gain Diets: Other Information Mass Gain Tips Restrictive Diets & Micronutrient Deficiencies The Vertical Diet on a Budget Detox

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The Vertical Diet

Carbohydrates White Rice Fruit/Fructose Suggested Fruits Vegetables Vegetarian/Vegan Nutrition Resources

TDEE - Total Daily Energy Expenditure Combating Metabolic Adaptation Cardio Fasted Cardio Hypertrophy Training Evidence Based Training Guidelines for Hypertrophy Choosing Your 6 Lifts to Progressive Overload Hypertrophy Workouts Pro-Tips

Strength Block How-To Training Resources

Workout Recovery Daily Stability Training Pain/Rehab Therapy Resources

Hormones Hormone Replacement Therapy Hormone Resources

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The Vertical Diet

Logistics/Travel Tips Compliance The Vertical Diet Recipes

Appendix A: Calculate BMR Appendix B: Calories (We Prep/You Prep)  1250  1500  1750  2000  2250  2500  2750  3000  3250  3500  4000  4500  5000 Appendix C: Shopping List  What To Look For Appendix D: Daily Checklist Appendix E: Us/Metric Conversions Appendix F: Water Cuts Appendix G: Water Cut Protocol Appendix H: Calculator (Water CutOnly) Appendix I: Refeed Appendix J: Bath Protocol Appendix K: Shopping List for Water Cut  What To Look For  Water Cut Resources References

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The Vertical Diet

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 WholeFoods Based on Optimizing guthealth Based on Correcting nutrientdeficiencies. Based on Correcting hormoneimbalances. Based on improving energy, stamina, endurance andrecovery. Based on improving health through sustainable lifestylemodifications

“The Vertical Diet” can be an effective tool for: Men Women Kids Weight loss Muscle gain Performance athletics Healthoptimization Reducing GI distress

“The Vertical Diet” can be customized to individualneeds: Low Carb High Carb Intermittent Fasting

“The Vertical Diet” is being usedby:

Men, Women, Boys and Girls of all ages. 'Dad Bods' and 'SoccerMoms' NPC/IFBB Men & Women bodybuilding, bikini, figure, physique competitors. Amateur/Pro Strongmen/Women PowerlifterMen/Women CrossFit competitors and CrossFit NationalChampions NCAA/NFLFootball NCAA/Olympic Track and Field Amateur/Professional MMAfighters RecreationalAthletes

THE VERTICAL DIET IS

The Vertical Diet

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WORLD’S STRONGEST MAN

thorbjornsson

HAFTHOR BJORNSSON

The Vertical Diet

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CROSSFIT NATIONAL CHAMPION

camillelbaz

CAMILLE LEBLANC-BAZINET

The Vertical Diet

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FITNESS INFLUENCER

stephaniesanzo

STEPHANIE SANZO

The Vertical Diet

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PROFESSIONAL BALLET DANCER

SACRAMENTO BALLET

reginadupont

REGINA DUPONT

The Vertical Diet

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MAJOR LEAGUE BASEBALL PITCHER

tylerbeede

TYLER BEEDE

The Vertical Diet

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WEIGHT LOSS

The Vertical Diet

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DIABETES TESTIMONY

The Vertical Diet

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The Vertical Diet and Peak Performance 3

Course: Careers In Nutrition (NUTR 170)

University: The Pennsylvania State University

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THE VERTICAL DIET &

PEAK PERFORMANCE 3.0

The Vertical Diet