The Vertical Diet is a bulking diet designed to help people get bigger, stronger, and fitter. It’s supposed to make it easier to eat enough food to gain weight, thus supporting muscle growth and strength gains.
The diet is especially popular with professional bodybuilders and strongmen who use performance-enhancing drugs. Stan Efferding says he invented the diet to mitigate the harms of those lifestyles. But it’s supposed to be healthy for everyone. Is it?
We’re natural lifters, and we’re more interested in health than professional bodybuilding, but we’ve helped college, professional, and Olympic athletes bulk up. We know how to train and diet for elite performance.
The Vertical Diet is a bulking diet made by Stan Efferding, a professional bodybuilder and powerlifter, and Damon McCune, a dietitian. It’s supposed to be moderately high in protein, rich in bioavailable micronutrients, and easy to digest in large quantities. That last part is especially important. These guys know first-hand how difficult it can be to eat enough food to gain weight, especially if you’re active and have a fast metabolism.
Our specialty is helping naturally skinny guys build muscle. They often bulk up to around 180–220 pounds. Efferding is known for helping bodybuilders gain another hundred pounds on top of that, pushing their bodies far beyond the limits of what’s naturally achievable. Even so, there are similarities.
Getting into a calorie surplus is hard. Doing it in a healthy way is even harder. That’s what the Vertical Diet was made for.
The Vertical Diet is built around seven foundational principles:
The Vertical Diet is a bulking diet designed to help people get bigger, stronger, and fitter. It’s supposed to make it easier to eat enough food to gain weight, thus supporting muscle growth and strength gains.
The diet is especially popular with professional bodybuilders and strongmen who use performance-enhancing drugs. Stan Efferding says he invented the diet to mitigate the harms of those lifestyles. But it’s supposed to be healthy for everyone. Is it?
We’re natural lifters, and we’re more interested in health than professional bodybuilding, but we’ve helped college, professional, and Olympic athletes bulk up. We know how to train and diet for elite performance.
The Vertical Diet is a bulking diet made by Stan Efferding, a professional bodybuilder and powerlifter, and Damon McCune, a dietitian. It’s supposed to be moderately high in protein, rich in bioavailable micronutrients, and easy to digest in large quantities. That last part is especially important. These guys know first-hand how difficult it can be to eat enough food to gain weight, especially if you’re active and have a fast metabolism.
Our specialty is helping naturally skinny guys build muscle. They often bulk up to around 180–220 pounds. Efferding is known for helping bodybuilders gain another hundred pounds on top of that, pushing their bodies far beyond the limits of what’s naturally achievable. Even so, there are similarities.
Getting into a calorie surplus is hard. Doing it in a healthy way is even harder. That’s what the Vertical Diet was made for.
The Vertical Diet is built around seven foundational principles:
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