The Vertical Diet was developed by an elite powerlifter named Stan Efferding which aims to enhance the performance of bodybuilders, powerlifters, other serious athletes and even for casual gym-goers who want to lose weight or increase their muscle mass.
The diet plan focuses on limited high-quality and nutrient-rich foods. It also has various components, all of which are intended to maximize muscle gain. While the diet plan is made to be rich in carbs, it can also be personalized to fit other eating patterns such the intermittent fasting and paleo diet.
What are the foods included in the diet?
Most of the plan includes white rice and red meat. Some advocates of this diet claim that white rice is their primary carb source because it is easy to digest even in large quantities. That is why this diet is a good fit for serious athletes with high-calorie needs.
The nutrient density of iron, zinc, cholesterol and vitamin B of red meat makes the diet plan prefer it over fish or poultry produce. These nutrients and vitamins and vital for testosterone production and muscle growth.
But if you would prefer other foods other than red meat alone, the diet offers options like eggs, spinach, salmon and yoghurt.
Generally, all foods that are not easily digestible are discouraged in this diet plan.
How to do it?
before starting the diet plan, you should have calculated your BMR or Basal Metabolic Rate or the number of calories your body requires to function while at rest.
After that, you then add calories depending on your training regimen. For example, bodybuilder or powerlifters should strive for calorie surplus to gain muscle weight.
So as your body adapts to the diet plan and start to feel hungry after meals, you are then going to ‘Go vertical” that is by adding more calories based on the training needs which also includes increasing your rice and meat or adding an extra meal in a day.
And when you feel hungry in between meals again, you repeat the process until you reach your goal weight and muscle mass.
Therefore, if you work out regularly and are looking for alternatives to increase muscle and gain weight, the Vertical Diet might be for you.