Vertical Diet To Increase Muscle Mass

The vertical diet is a diet plan created by bodybuilder Stan Eferding, who is called the "White Rhinoceros".

He became popular in sports after the age of 40, and this was one of his dreams - to build a strong body to be proud of.

In addition to the usual chemical stimulants for bodybuilders, it also relies on food, for which it should be easily digested and provide a gradual increase in calories without affecting digestion.

What is the Vertical Diet?

The vertical diet focuses on a limited number of high-quality products rich in nutrients that are easily digested, which is one of the most important conditions.

According to Eferding, restricting diversity makes it more efficient for the body to absorb and absorb nutrients, which improves muscle growth, post-workout recovery, gut health and metabolism.

How to follow the diet?

The vertical diet has several components, but they all aim to increase muscle growth.

Although designed to be high in carbohydrates, it can be customized to suit a variety of diets, including low-carb diets such as Paleo.

Red meat and white rice make up a large part of the diet and it can be said that it is based on these two products.

White rice is a source of carbohydrates, it is easily digested, especially in large quantities. This is very important for athletes with very high calorie needs.

Red meat is preferred to poultry and fish because of its nutritional density and concentration of iron, B vitamins, zinc, cholesterol - all substances that are said to be important for muscle growth and testosterone production.

However, you cannot satisfy the body's need for micronutrients with these two foods, so it is necessary to include other easily digestible products rich in nutrients, such as eggs, yogurt, spinach and salmon.

It is recommended to avoid all foods that are not easily digested.

These are vegetables that can cause bloating or flatulence, such as cauliflower, broccoli, onions, garlic. Cereals and legumes too.

Brown rice and other grains contain lectins and phytic acid, which can limit the absorption of certain nutrients.

However, small amounts of legumes and oats are allowed by consuming bean sprouts and soaking the oats for at least a few hours.

When you start a diet, you need to calculate your basal metabolic rate or the number of calories your body expends to function while at rest. Then add the calories to the training regimen.

Bodybuilders need to strive for excess calories to gain weight.

As the body adjusts to the diet and begins to feel hungry between meals, you need to "go upright" and add more calories.

This process aims to support muscle growth, rapid recovery and more intense and frequent workouts.

The exact number of calories is based on training needs and increases in proportion to the increase in portions of meat and rice or the addition of more meals during the day.

Once you begin to feel hungry between main meals, repeat this process of increase until you reach the desired muscle mass.

Potential health benefits

Excess calories are important for gaining muscle mass, especially for bodybuilders.

By focusing on foods that are easy to digest, the Vertical Diet supports the need for frequent eating, eating high-calorie meals without experiencing side effects.

In addition, the diet concentrates on increased carbohydrate intake, which increases muscle mass.

Studies show that pre-workout carbs increase athletic performance.

Carbohydrates increase protein synthesis and reduce muscle breakdown.

The diet significantly improves digestion and fights symptoms such as bloating, stomach cramps, constipation, diarrhea, irritable bowel syndrome.

Frequent consumption of appropriate products does not imply bloating, which is important to stimulate nutrition. Otherwise, postprandial discomfort may reduce the desire to eat.

Potential health risks

• A little fiber

Adequate fiber intake is very important for health, strengthens the feeling of satiety. Fiber is healthy for the heart, maintains the health of the digestive system, reduces the risk of chronic diseases such as type 2 diabetes and some forms of cancer.

• Low in prebiotics

Although the vertical diet is said to strengthen gut health, it excludes many important sources of dietary fiber, which are food for beneficial bacteria in the gut, including onions, garlic and barley.

• Limited variety

The diet includes a small set of foods, which makes it difficult to adhere to the diet for a long time. This can lead to nutrient deficiencies if not applied properly.

Allowed foods

• rice - only white;
• red meats - beef, pork, lamb, beef, etc .;
• fruits - oranges, 100% pure orange juice, cranberries and cranberry juice are recommended, but still all fruits are allowed;
• potatoes - sweet and ordinary;
• vegetables that do not form gases and are easy to digest - carrots, celery, zucchini, cucumber, pepper, spinach, pumpkin, etc .;
• fats - olive oil, avocado oil, butter, nut oils, coconut oil;
• oily fish - salmon;
• eggs - whole eggs;
• dairy - full-fat yogurt and milk, cheese;
• broths - bone, chicken, vegetables;
• birds - chicken and turkey;
• oats - only soaked and fermented;
• legumes - sprouts, if soaked and fermented.

It is noted in the diet that the food should be as organic as possible - organic fruits and vegetables, meat and eggs from free-range animals.

• whole grains - brown rice, bread, pasta, cereals, wholemeal flour, etc .;
• refined fats - canola oil, corn, sunflower oil, etc .;
• onions and garlic - each species - fresh and old;
• gas-forming vegetables - cauliflower, broccoli, cabbage, kale, asparagus, etc .;
• sugar and sweeteners - erythritol, xylitol, sorbitol, etc .;
• added sugars - sweets, soda, sports drinks, pastries, etc .;
• coffee - any kind;
• alkalizing water;

Sample diet plan

We also give you the opportunity to see what a sample diet plan for 3 days looks like:

• Diet 1: scrambled eggs with cheese, pepper, spinach, salt, served with raw carrots, raw almonds and 120 milliliters of cranberry juice.
• Meals 2: beef steak with rice, boiled in chicken broth, 120 milliliters of orange juice.
• Nutrition 3: chicken breast with sweet potatoes and 120 milliliters of orange juice.
• Meal 4: steak with white rice, cooked with chicken broth and 120 milliliters of blueberry juice.

• Meal 1: scrambled eggs with cheese, spinach, red pepper, bone broth and boiled potatoes, served with 120 milliliters of cranberry juice.
• Meals 2: minced buffalo with rice cooked in broth, sweet potatoes, bone broth and 120 milliliters of orange juice.
• Nutrition 3: chicken breast with sweet potatoes and bone broth, and orange.
• Nutrition 4: steak of grazed animal with rice, potatoes, zucchini, bone broth and 120 milliliters of cranberry juice.
• Snacks: whole milk and baby carrots.

• Diet 1: scrambled eggs with cheese, spinach, red pepper, salt, along with soaked overnight oatmeal, prepared with yogurt and milk, nuts and a little raw honey.
• Nutrition 2: minced beef with rice, peppers and chicken broth, 120 milliliters of cranberry juice.
• Meals 3: salmon with rice, spinach, peppers, chicken broth, carrots, 120 milliliters of orange juice.
• Meals 4: steak with white rice, potatoes, chicken broth and 120 milliliters of cranberry juice.
• Snack: yogurt and berries.

* The amounts should be adjusted to the daily calorie intake.

Conclusion

This diet is aimed primarily at athletes and bodybuilders, people who are looking for a way to significantly increase muscle mass.

It is very restrictive and definitely not suitable for everyone, but is aimed at those who aim to achieve certain results.

If you still exercise, albeit unprofessionally, and want to increase your muscle mass, you can try the vertical diet.