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Drugs, Diets, & Training Protocols Of The World's Best Bodybuilders & Powerlifters - Stan Efferding
Episode guests
Podcast summary created with Snipd AI
Quick takeaways
- Importance of balanced bulking and cutting cycles for muscle gains.
- Prioritizing health biomarkers for long-term athletic performance.
- Debunking myths surrounding LDL levels and longevity claims.
- Emphasizing evidence-based nutrition practices for optimal health outcomes.
- Personal responsibility in weight management and health decisions.
- Customizing macronutrient intake for sustainable nutrition plans.
Deep dives
Evolution of the Vertical Diet
The podcast episode discusses the origin and evolution of the Vertical Diet, created by Stan Efferding. Stan explains that the diet originated from a document he developed based on his years of experience and client needs. Initially a 25-30 page PDF, the diet expanded to 240 pages with over 300 references. The diet encompasses nutrition, sleep, hydration, blood testing, and training, aiming to optimize health, weight loss, or weight gain for various individuals.
Stan Efferding's Personal Journey
Stan Efferding shares his personal journey, highlighting his struggles with weight and nutrition during his youth and early powerlifting days. He emphasizes the importance of adequate sleep and nutrition for optimal growth and performance. Through personal experiences, he gained insights into the impact of diet on health, addressing issues like hypoglycemia, weight gain, and delayed puberty due to inadequate sleep.
Balancing Bulking and Cutting
In discussing bulking and cutting cycles, Stan Efferding emphasizes the need for a balanced approach to gaining muscle mass without excessive fat gain. He recommends a moderate caloric surplus of 3-500 calories for experienced lifters to avoid excessive fat accumulation. The podcast highlights the importance of avoiding rapid weight gain and loss cycles to preserve muscle mass and overall health.
Focus on Health and Longevity
The episode delves into the significance of prioritizing health and longevity alongside performance goals in athletics. Stan Efferding stresses the importance of monitoring biomarkers like ApoB, insulin resistance, blood pressure, and kidney health for athletes. By advocating for sustainable nutrition practices and mindful weight management, he aims to promote lasting health benefits and reduce long-term risks of heart disease and other health issues.
Contrasting Research Claims on LDL and Longevity
Claims around LDL levels affecting longevity were discussed, highlighting conflicting viewpoints. While some argue that higher LDL levels in elderly individuals lead to longer life spans, others dispute this, emphasizing that lower LDL levels may be due to underlying health conditions like cancer or liver disease.
Importance of Evidence-Based Claims in Nutrition
The podcast delved into the significance of making science-backed claims in nutrition. Emphasizing the need for solid evidence, the discussion highlighted instances where claims lacked scientific support, urging caution against promoting unsubstantiated beliefs in the field.
Individual Responsibility in Health and Weight Management
The episode underscored the role of personal responsibility in health and weight management. It discussed a case where an individual had to take charge of their weight loss journey despite initial skepticism about medical advice, highlighting the importance of self-motivation and accountability.
Balancing Macronutrient Intake for Optimal Health
The podcast touched on the significance of balancing macronutrient intake for overall health. Exploring the impact of different diets and micronutrient profiles, it stressed the need for personalized approaches to nutrition that consider individual needs and long-term adherence.
Importance of Eccentric Contractions in Weight Training
Focusing on the duration of eccentric contractions, the episode stresses the effectiveness of 10-second negatives in weight training routines compared to shorter durations. The recommendation of 2 to 4 seconds falls in line with literature suggesting optimal training ranges.
Diversity in Leg Training Exercises
The podcast delves into diverse leg training exercises beyond traditional powerlifting routines, including leg press variations and lunges focusing on knee and hip angles. Emphasizing the importance of leg extensions for overall development, the discussion highlights the unique training benefits of different exercises.
Impact of Changes in Lifting Technique
The episode explores the significant impact achieving proper lifting technique can have on strength gains. Examples include transitioning to a higher bar squat style resulting in a notable squat weight increase, showcasing the importance of technique adjustments for performance enhancement.
Drawbacks of Extreme Supplement Regimens
Reflecting on personal experiences, the podcast warns against extreme supplement regimens with high doses, such as the detrimental effects of conditions like sleep disturbances, increased liver enzymes, and general exhaustion. The narrative underscores the importance of moderation and strategic supplement use.
Compliance and Practical Nutrition Strategies
The discussion highlights the crucial aspect of compliance in nutrition and training protocols, emphasizing that adherence to a nutrition plan tailored to individual needs significantly impacts performance outcomes. Practical strategies, including meal prepping, quick and high-calorie meal options, and convenience-focused dietary adjustments, are endorsed for improved compliance.
0:00:00 - 0:03:38 – What Is “The Vertical Diet”?
0:03:38 - 0:09:53 – 98 Pounds In High School - How Stan Delayed Puberty By Not Eating Or Sleeping Enough
0:09:53 - 0:12:43 – 145 ng/dL Testosterone Level At 20 Years Old – Discovering His Varicocele, Hypogonadism Diagnosis, And Getting On Testosterone
0:12:43 - 0:14:58 – The Steroid Cycle Stan Used In The 90’s To Get To Nearly 300 Pounds
0:14:58 - 0:18:33 – How To Determine If You Have IFBB Pro Bodybuilder Caliber Genetics
0:18:33 - 0:20:27 – Stan’s Thoughts On Cycling Off Vs. Blasting And Cruising
0:20:27 - 0:21:28 – The Results Of Stan’s Varicocele Surgery
0:21:28 - 0:25:00 – Female Softball Players Who Became Anemic From Removing Red Meat, Dairy, Fruit, And Egg Yolks
0:25:00 - 0:30:03 – Sponsor: Marek Health
0:30:03 - 0:34:22 – Bulking And Cutting Mistakes Preventing Progress
0:34:22 - 0:36:13 – When Are You Too Fat To Bulk?
0:36:13 - 0:44:09 – Permabulking And Staying Healthy While Pushing The Scale
0:44:09 - 0:44:45 – Mitchell Hooper’s Diet For The World’s Strongest Man
0:44:45 - 0:45:40 – Dairy
0:45:40 - 0:46:33 – Fermented Foods - Yogurt, Kefir, Kimchee, Gut Microbiome
0:46:33 - 0:49:48 – Keto Diet Advocates Who Transitioned Back To Including Carbs
0:49:48 - 0:54:04 – The Majority Of Health Benefits From Any Diet Coming From Weight Loss
0:54:04 - 0:55:32 – Paul Saladino’s Bold Assertion About APOB And Metabolic Health
0:55:32 - 0:59:05 – Anthony Chaffee, People With High LDL-C Live Longer?
0:59:05 - 1:03:26 – How Dana White ACTUALLY Transformed (weight loss and TRT) – Gary Brecka’s Wild Claims
1:03:26 - 1:04:53 – Addressing Vitamin Deficiencies
1:04:53 - 1:09:38 – The Ideal Protein Intake For Steroid Users Vs. Nattys
1:09:38 - 1:14:15 – The Best Diet For Weight Loss
1:14:15 - 1:16:38 – One Of The Main Ways Diet Can Lead To Ruthless Brain Fog
1:16:38 - 1:20:02 – The Utility Of Continuous Glucose Monitors (CGM’s)
1:20:02 - 1:20:44 – Why It’s Worthwhile To Count Calories (at least for a bit)
1:20:44 - 1:26:31 – Are Seed Oils Actually Unhealthy?
1:26:31 - 1:28:11 – How Hafþór Júlíus Björnsson Got Up To A Healthier 440 Pounds
1:28:11 - 1:33:39 – After Losing Weight Should You Stop Using Your CPAP Machine For Sleep Apnea?
1:33:39 - 1:38:31 – “It Was Absolutely Horrible!” - Stan Describes Coming Off Testosterone After 10 Years
1:38:31 - 1:41:33 – Why Stan Decided To Go Back On Steroids In 2006 At 39 Years Old
1:41:33 - 1:45:24 – The Steroid Cycle, Training, & Diet Flex Wheeler Put Stan Efferding On To Win His IFBB Pro Card In Bodybuilding
1:45:24 - 1:48:14 – Powerlifter Vs. Bodybuilder Steroid Use - Stan’s 2009 Stack To Hit A 2,221.2 Pound Total
1:48:14 - 1:56:17 – Getting Stronger But Not Getting Bigger - The “Horrible Lesson” IFBB Pro Stan Efferding Learned About Muscle Growth
1:56:17 - 2:01:38 – The Biggest Steroid Cycle Stan Efferding Has Ever Ran And What Happened - At A Point, Less Is More
2:01:38 - 2:03:43 – Can You Grow Muscle On Steroids Without Even Training?
2:03:43 - 2:05:36 – The Steroid Dosages IFBB Pro Bodybuilders Typically Take
2:05:36 - 2:11:30 – How Stan Approaches His Steroid Use And Training Now At 56 Years Old
2:11:30 - 2:15:48 – Stan’s Experience Using Growth Hormone And Insulin
2:15:48 - 2:18:25 – Stan’s Updated Recommendations On Sodium Intake
2:18:25 - 2:19:51 – Stan’s Updated Opinion On Seed Oils And Getting Sufficient Omega 3’s
2:19:51 - 2:28:10 – An Example Full Day Of Vertical Diet Eating For The Average Guy Trying To Gain Muscle
2:28:10 - 2:38:34 – The Most Impactful Changes Stan Made Working With Jon Jones, Hafþór Björnsson, Brian Shaw, Lane Johnson, Henry Cejudo, Mitchell Hooper, Gordon Ryan, And Other Elite Athletes He’s Worked With
2:38:34 - 2:44:08 – Organic Food Is A Scam? How Much Of A Difference Is There In Quality Between Organic Vs. Conventional Meat, Eggs, Fruit, And Vegetables? Grass-Fed Vs. Grain-Fed Beef. Fresh Vs. Frozen Fruit.
2:44:08 - 2:45:15 – Where To Buy The Vertical Diet 4.0 And Where To Follow Stan For More Information
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