1,463 posts
273.0k followers

Founder of “The Vertical Diet” World's Strongest IFBB Pro 2,303 RAW - 865.2/600.4/837.4 Married @maliaefferding TheKooler.com was on SHARK TANK UofO

https://linktr.ee/stanefferding
Another great transformation!! Great job @coachkzpt!!.
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The NUMBER ONE feedback I get from clients all over the world is how much better they look and feel when they incorporate the proper use of sodium in their diet.
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Salt meals to taste and take 500mg sodium before and after training.
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This is consistent with the general recommendations made by Dr Sandra Godek PHD of the HEAT institute and the ISSN (International Society of Sports Nutrition).
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I have an entire chapter on sodium intake and how it affects health and performance in the Vertical Diet 3.0 along with videos, articles and peer reviewed published research.
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The Vertical Diet 3.0 is available at StanEfferding.com
@stanefferding Stan "Rhino" Efferding
@stanefferding
Another great transformation!! great job @coachkzpt!!.
.
the number one feedback i get from clients all over the world is how much better they look and feel when they incorporate the proper use of sodium in their diet.
.
salt meals to taste and take 500mg sodium before and after training.
.
this is consistent with the general recommendations made by dr sandra godek phd of the heat institute and the issn (international society of sports nutrition).
.
i have an entire chapter on sodium intake and how it affects health and performance in the vertical diet 3.0 along with videos, articles and peer reviewed published research.
.
the vertical diet 3.0 is available at stanefferding.com
801 37 3 hours ago
585x5, 600x3.  I cheated on my hypertrophy diet 🤷‍♂️. .
Since I’m off the wagon, I might as well chase this with a pint of Haagen Dazs!!.
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👇👇👇👇👇👇👇👇👇👇. .
VERTICAL MEALS - 8 MEALS FOR $85. FREE DELIVERY!! ORDER NOW TheVerticalDiet.com.
▶️ 8 Meal Sampler = $85. Free Delivery.
▶️ 2 Bison Monster Mash.
▶️ 1 Deluxe Monster Mash
▶️ 1 Ground Beef Monster Mash
▶️ 2 Breakfast Scrambles.
▶️ 1 Grass Fed Steak Dinner.
▶️ 1 Wild Caught Salmon Dinner.
@theverticaldiet
@stanefferding Stan "Rhino" Efferding
@stanefferding
585x5, 600x3. i cheated on my hypertrophy diet 🤷‍♂️. .
since i’m off the wagon, i might as well chase this with a pint of haagen dazs!!.
.
👇👇👇👇👇👇👇👇👇👇. .
vertical meals - 8 meals for $85. free delivery!! order now theverticaldiet.com.
▶️ 8 meal sampler = $85. free delivery.
▶️ 2 bison monster mash.
▶️ 1 deluxe monster mash
▶️ 1 ground beef monster mash
▶️ 2 breakfast scrambles.
▶️ 1 grass fed steak dinner.
▶️ 1 wild caught salmon dinner.
@theverticaldiet
7,336 83 2 days ago
I was wrong. It appears that squats are NOT the best way to train the core 🤦‍♂️.
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Use discount code #Scam to purchase yours today!! @kovace_ems
@stanefferding Stan "Rhino" Efferding
@stanefferding
I was wrong. it appears that squats are not the best way to train the core 🤦‍♂️.
.
use discount code #scam to purchase yours today!! @kovace_ems
1,112 140 2 days ago
Change my mind 🧠.
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And buy some Monster Mash Dammit!!.
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I PROMISE you that our Worlds Strongest Monster Mash Deluxe with Scrambled Eggs is the BEST tasting prepped meal you’ve ever tasted. Which isn’t hard to do because most of them taste like shit!!!.
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Ground beef
White rice
Bone broth 
Spinach
Peppers
Scrambled Eggs
Bacon
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Tastes RIDICULOUS!! 😋.
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AND, we have the LOWEST cost-per-calorie in the meal prep biz. Almost 700 calories for less than $7 with FREE DELIVERY!! (WSMash w/egg comes in two containers totaling 1,370 calories, only $13.95 for the pair).
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Order today at TheVerticalDiet.com
@stanefferding Stan "Rhino" Efferding
@stanefferding
Change my mind 🧠.
.
and buy some monster mash dammit!!.
.
i promise you that our worlds strongest monster mash deluxe with scrambled eggs is the best tasting prepped meal you’ve ever tasted. which isn’t hard to do because most of them taste like shit!!!.
.
ground beef
white rice
bone broth
spinach
peppers
scrambled eggs
bacon
.
tastes ridiculous!! 😋.
.
and, we have the lowest cost-per-calorie in the meal prep biz. almost 700 calories for less than $7 with free delivery!! (wsmash w/egg comes in two containers totaling 1,370 calories, only $13.95 for the pair).
.
order today at theverticaldiet.com
3,550 71 3 days ago
Aaron is an Arizona firefighter who was on antacids for 13 years.  NOT ANY MORE!!
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Greta job @aaronpav!!.
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The Vertical Diet 3.0 is over 200 pages covering every aspect of sleep, hydration, nutrition and much more to improve your health and get you in the best shape of your life!!.
.
Available at StanEfferding.com
@stanefferding Stan "Rhino" Efferding
@stanefferding
Aaron is an arizona firefighter who was on antacids for 13 years. not any more!!
.
greta job @aaronpav!!.
.
the vertical diet 3.0 is over 200 pages covering every aspect of sleep, hydration, nutrition and much more to improve your health and get you in the best shape of your life!!.
.
available at stanefferding.com
937 12 4 days ago
If you want to grow, you have to take your body somewhere it hasn’t been before.
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Wether you increase frequency, volume or intensity, there has to be progression to continue to stimulate hypertrophy.
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Having said that, the training is just a stimulus. All you do in the gym is break down muscle tissue.
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Muscle repairs and grows during the recovery phase (Eating and Sleeping).
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In the absence of adequate stimulus and recovery, detraining (atrophy) will occur.
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It never ends!!
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👇👇👇👇👇👇👇👇👇👇.
.
VERTICAL MEALS - 8 MEALS FOR $85. FREE DELIVERY!! ORDER NOW TheVerticalDiet.com.
▶️ 8 Meal Sampler = $85. Free Delivery.
▶️ 2 Bison Monster Mash.
▶️ 1 Deluxe Monster Mash
▶️ 1 Ground Beef Monster Mash
▶️ 2 Breakfast Scrambles.
▶️ 1 Grass Fed Steak Dinner.
▶️ 1 Wild Caught Salmon Dinner.
@theverticaldiet
@stanefferding Stan "Rhino" Efferding
@stanefferding
If you want to grow, you have to take your body somewhere it hasn’t been before.
.
wether you increase frequency, volume or intensity, there has to be progression to continue to stimulate hypertrophy.
.
having said that, the training is just a stimulus. all you do in the gym is break down muscle tissue.
.
muscle repairs and grows during the recovery phase (eating and sleeping).
.
in the absence of adequate stimulus and recovery, detraining (atrophy) will occur.
.
it never ends!!
.
👇👇👇👇👇👇👇👇👇👇.
.
vertical meals - 8 meals for $85. free delivery!! order now theverticaldiet.com.
▶️ 8 meal sampler = $85. free delivery.
▶️ 2 bison monster mash.
▶️ 1 deluxe monster mash
▶️ 1 ground beef monster mash
▶️ 2 breakfast scrambles.
▶️ 1 grass fed steak dinner.
▶️ 1 wild caught salmon dinner.
@theverticaldiet
3,040 60 4 days ago
#WhatTheFuck Thursday!! (I know I’m a day late).
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FREE KOOLER GIVEAWAY!! Tag a friend, follow @awpwrlift and type #F*ckMikeOhearn to win. @mikeohearn.
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Too bad it doesn’t count because he only had 3 fingers wrapped around the bar and he didn’t keep a Vertical torso and look up at the ceiling 🤣.
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#Repost @awpwrlift with @get_repost
・・・
660lbs SQUAT PR at 17 years old (300kg). Absolutely stoked with this after another amazing block with @shethar!
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Apparel👉🏼 @jed_north
@stanefferding Stan "Rhino" Efferding
@stanefferding
#whatthefuck thursday!! (i know i’m a day late).
.
free kooler giveaway!! tag a friend, follow @awpwrlift and type #f*ckmikeohearn to win. @mikeohearn.
.
too bad it doesn’t count because he only had 3 fingers wrapped around the bar and he didn’t keep a vertical torso and look up at the ceiling 🤣.
.
#repost @awpwrlift with @get_repost
・・・
660lbs squat pr at 17 years old (300kg). absolutely stoked with this after another amazing block with @shethar!

apparel👉🏼 @jed_north
5,539 178 5 days ago
THE BAR IS LOADED, SHUT UP AND SQUAT!!
@stanefferding Stan "Rhino" Efferding
@stanefferding
The bar is loaded, shut up and squat!!
10,330 233 5 days ago
545x5 High Bar - That last rep though 😂.
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Why high bar?  It doesn’t hurt my elbows.
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“Squats are better than sit ups and instability training for developing the core and for improving sports performance.”.
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DUH!!
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SWIPE FOR SCIENCE 👉. Because you can’t say anything on Instagram if you don’t quote the research or else it’s bro-science.
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Squats are better than sits up? Who knew? 🤦‍♂️.
.
“The hard shit always works better than the easy shit”.
.
👇👇👇👇👇👇👇👇👇👇👇
.
VERTICAL MEALS - 8 MEALS FOR $85. FREE DELIVERY!! ORDER NOW TheVerticalDiet.com.
▶️ 8 Meal Sampler = $85. Free Delivery.
▶️ 2 Bison Monster Mash.
▶️ 1 Deluxe Monster Mash
▶️ 1 Ground Beef Monster Mash
▶️ 2 Breakfast Scrambles.
▶️ 1 Grass Fed Steak Dinner.
▶️ 1 Wild Caught Salmon Dinner.
@theverticaldiet
@stanefferding Stan "Rhino" Efferding
@stanefferding
545x5 high bar - that last rep though 😂.
.
why high bar? it doesn’t hurt my elbows.
.
“squats are better than sit ups and instability training for developing the core and for improving sports performance.”.
.
duh!!
.
swipe for science 👉. because you can’t say anything on instagram if you don’t quote the research or else it’s bro-science.
.
squats are better than sits up? who knew? 🤦‍♂️.
.
“the hard s**t always works better than the easy shit”.
.
👇👇👇👇👇👇👇👇👇👇👇
.
vertical meals - 8 meals for $85. free delivery!! order now theverticaldiet.com.
▶️ 8 meal sampler = $85. free delivery.
▶️ 2 bison monster mash.
▶️ 1 deluxe monster mash
▶️ 1 ground beef monster mash
▶️ 2 breakfast scrambles.
▶️ 1 grass fed steak dinner.
▶️ 1 wild caught salmon dinner.
@theverticaldiet
6,833 109 6 days ago
NO VEGETABLE (SEED) OILS WHATSOEVER!!.
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Two must read articles:

1. “The Oiling of America” by Dr Mary Enig and @sallyfallonmorell.
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2. “Omega-6 Fats: The Alternative Hypothesis for Chronic Disease” by Tucker Goodrich (which he also discusses with @shawnbaker1967 on Shawn’s Youtube)
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You can’t compensate for high Omega 6 intake by slugging down a bunch of omega 3 supplements.
.
Take a moment to google these two articles.  They are both excellent reads and provide a detailed historical review of seed oil consumption and their adverse health effects.
.
VERTICAL MEALS - 8 MEALS FOR $85. FREE DELIVERY!! ORDER NOW TheVerticalDiet.com.
▶️ 8 Meal Sampler = $85. Free Delivery.
▶️ 2 Bison Monster Mash.
▶️ 1 Deluxe Monster Mash
▶️ 1 Ground Beef Monster Mash
▶️ 2 Breakfast Scrambles.
▶️ 1 Grass Fed Steak Dinner.
▶️ 1 Wild Caught Salmon Dinner.
@theverticaldiet
@stanefferding Stan "Rhino" Efferding
@stanefferding
No vegetable (seed) oils whatsoever!!.
.
two must read articles:

1. “the oiling of america” by dr mary enig and @sallyfallonmorell.
.
2. “omega-6 fats: the alternative hypothesis for chronic disease” by tucker goodrich (which he also discusses with @shawnbaker1967 on shawn’s youtube)
.
you can’t compensate for high omega 6 intake by slugging down a bunch of omega 3 supplements.
.
take a moment to google these two articles. they are both excellent reads and provide a detailed historical review of seed oil consumption and their adverse health effects.
.
vertical meals - 8 meals for $85. free delivery!! order now theverticaldiet.com.
▶️ 8 meal sampler = $85. free delivery.
▶️ 2 bison monster mash.
▶️ 1 deluxe monster mash
▶️ 1 ground beef monster mash
▶️ 2 breakfast scrambles.
▶️ 1 grass fed steak dinner.
▶️ 1 wild caught salmon dinner.
@theverticaldiet
1,407 70 6 days ago
DAD’S DAY GIVEAWAY WINNER!!
.
Congratulations @acappelmann.
.
Everyone’s a winner when you order The Worlds Strongest Monster Mash!!.
.
Lowest Cost-per-Calorie of any Meal-Prep on the market!!.
.
1,370 calories for $13.95.  It’s so BIG it comes in TWO containers.  That’s almost 700 calories for less than $7 with FREE DELIVERY!!!.
.
Order at The Vertical Diet.com
@stanefferding Stan "Rhino" Efferding
@stanefferding
Dad’s day giveaway winner!!
.
congratulations @acappelmann.
.
everyone’s a winner when you order the worlds strongest monster mash!!.
.
lowest cost-per-calorie of any meal-prep on the market!!.
.
1,370 calories for $13.95. it’s so big it comes in two containers. that’s almost 700 calories for less than $7 with free delivery!!!.
.
order at the vertical diet.com
666 1 1 weeks ago
@eddiehallwsm Intro for Overhead Medley at the Worlds Strongest Man.
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Next up - Squat Lift for reps.
@stanefferding Stan "Rhino" Efferding
@stanefferding
@eddiehallwsm intro for overhead medley at the worlds strongest man.
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next up - squat lift for reps.
2,155 22 2 weeks ago