The Vertical Diet is a performance-based nutrition program designed by Stan Efferding — a renowned bodybuilder, powerlifter, and nutrition coach.
People who have ever followed a bulking program can testify that adhering to a calorie surplus diet is easier said than done. What looks like “just two more meals a day” on the outside can open up Pandora’s box. All of a sudden, you will need to be tracking your daily calories, macro, and micronutrient consumption.
The effect of eating 5-8 meals a day (for weight and strength gain) on your digestive system is one of the most underplayed aspects of dieting, especially if you are eating junk to meet your daily calorie requirements — which is often the case with powerlifters and strongmen.
Upgrading from three to six meals a day can take a toll on your digestion as your digestive system has to work twice as hard.
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That much protein seems overkill, but hey, if it works for you, go for it.
Meal prep is the only way to stay consistent. Failing to plan is planning to fail.
Intermittent fasting is the only way I can stay lean without feeling restricted.
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