513: The Top Foods to Put On Muscle, Melt Fat & Prevent Disease | Stan Efferding
The Jesse Chappus Show
The Big Rocks of Hypertrophy
"You have to train hard enough on each set. Those are the big rocks, those are the monsters," Stan says of building muscle. "It's definitely multi-factorial ... you can't just train and not sleep and eat." The key is sufficient frequency, volume, load,. probably the primary drivers, he adds.
Watch the full video interview on YouTube here: https://bit.ly/513stanefferding
Stan Efferding (IG: @stanefferding) is the founder and co-author of The Vertical Diet and co-founder of The Vertical Diet Meal Prep company & the Vertical Tracker app.
He is an IFBB professional bodybuilder and multiple world record setting powerlifter who holds the title of Mr. Olympia’s World Strongest Pro Body Builder.
Today we’re discussing putting on muscle for someone who’s trying to get stronger and bigger and losing fat to get to an ideal body size.
In this episode, we discuss:
- Nutrition & sleep play a key role in muscle recovery
- The biggest mistakes Stan made along his bodybuilding journey
- The difference between bodybuilding vs.powerlifting
- How to gain weight/bulk up in a healthy way
- How much protein do you really need each day?
- Carbohydrates don't need to be demonized
- Should you eat carbs before bed?
- How to get blood testing done online
- Consuming carbs when training can improve performance
- Early vs. late time-restricted feeding
- Why Stan works out in the morning + what he eats in a day
- Stan’s thoughts on protein powder + what he recommends
- The best time to eat protein when training
- Take a 10 minute walk after each meal
- Exercise recommendations for people 55+
- Why Stan focuses on lower fatigue movements for longevity
- Redefining your health & fitness goals as you age
- Stan’s experience with performance-enhancing drugs
- The evolution of performance-enhancing drugs in the fitness industry
- How to naturally raise your testosterone level
- How to lose weight
- The top foods on the satiety index
- Stan’s supplement recommendations
- At what age should kids start working out?
- Gaining muscle doesn’t happen overnight
Show sponsor:
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Related links:
Stan Efferding, Damon McCune - The Vertical Diet (book)
Follow Stan Efferding on Facebook and Instagram
International Society of Sports Nutrition (issn)
Stan Efferding on Impact Theory with Tom Bilyeu
Listen or watch Mike Mutzel previously on TUHP (episodes #058 and #492)
Mike Mutzel - Belly Fat Effect (book)
Listen to Dr. Paul Saladino previously on TUHP (episode #400)
Dr. Paul Saladino - The Carnivore Code (book)
Alan Aragon - Flexible Dieting (book)
Stuart Phillips - McMaster University
Derek Miles - Resistance Training for Youth - Part I, Part II, Part III, Part IV, and Part V
Related episodes:
Use This Secret Method to Lose Weight for Good | Liz Josefsberg (#511)
Intermittent Fasting Is the Key to Weight Loss | Dr. Jason Fung (#467)
Tony Horton Shares His Secrets for Losing Weight and Getting in the Best Shape of Your Life (#440)
The Most Effective Weight Loss and Fitness Techniques With Jillian Michaels (#415)
From Mr. Universe to Mr. Marshmallow & Eventually Finding True Health With Wade Lightheart (#414)
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