The Vertical Diet and Peak Performance 3.0.pdf

Citation preview

THE VERTICAL DIET & PEAK PERFORMANCE 3.0

The Vertical Diet The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD

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.com 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 The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD

DAMON MCCUNE, ABD, MS, RDN, LD Co-Author of The Vertical Diet, Damon McCune is an Exercise Physiologist and Registered Dietitian. He has completed all but his dissertation on a Ph.D. in Exercise Physiology with research focused on enhancing resistance training performance and hormonal response through nutritional manipulation. Damon currently holds an M.S. in Exercise Physiology with research on 25- Hydroxyvitamin D, IGF-1, and Waist Circumference, a B.S. in Nutrition Sciences. Over the last 15 years, Damon has had extensive experience in program development for elite athletes in collaboration with top medical professionals and researchers. Most recently, Damon has served in roles as the Director of the Didactic Program in Nutrition and Dietetics at the University of Nevada, Las Vegas and Coordinator of Performance Nutrition for UNLV Athletics. Damon is also the former President of the Southern Nevada Dietetic Association. He has been invited to speak multiple times at national conferences including the American College of Sports Medicine’s Health and Fitness Summit. In his multifaceted roles, Damon has developed mechanisms to advance exercise science and nutrition education and broaden the reach of that information to optimize health and performance by incorporating simple, sensible, and sustainable training and nutritional techniques into a balanced lifestyle.

The Vertical Diet The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD

TABLE OF CONTENTS

1

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

2 3

Diets: General Information Diets: National Weight Control Registry Why Diets Fail - Compliance Tips Blood Test Blood Test Instructions Recommended Tests Blood Test Results

4

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

5

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

The Vertical Diet The Vertical Diet™ - Copyright 2019 | Stan Efferding - The Kooler.com & Damon McCune, MS, RDN, LD

TABLE OF CONTENTS

6

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

7

Water Urine Salt Peri Workout Hydration Resources

8

Iodine Potassium Iron Calcium Vitamin D Caffeine

9

Sample Diet: Weight Loss Sample Diet: Lean Gains Sample Diet: Mass Gain Diets: Other Information Mass Gain