Yesterday’s post was all about the mindset that’s helping me avoid The Quarantine 15. That’s the strategy. Today’s post is more about the tactics of how I’m doing it. I’m not a nutritionist, and I don’t claim any expertise other than the fact that I can read and study and I’ve found something that’s working for me. 

Getting Vertical

The World’s Strongest Bodybuilder is a man named Stan Efferding. He also happens to be one of the smartest people in the fitness industry and an incredibly interesting guy. When he talks, people should listen and he recently released the diet that h uses to coach some of the world’s strongest athletes. Now, I’m not a bodybuilder and I’m not a strong man, but a lot of what he suggests for high-performance strength athletes translate well for the corporate athlete and that’s what got me interested in The Vertical Diet, to begin with. 

The Basics

According to Stan, the best place to start is with micronutrients such as Iodine, Vitamin D, Calcium, Vitamin C, Zinc, and Magnesium. That’s why the base of the diet includes foods like red meat, cranberry juice, almonds, oranges, whole eggs, whole milk, potatoes, cheese, and spinach. 

To cover these bases, I start every day with a 3 oz. shot of cranberry juice and 8-10 oz. of chicken stock. I find eating in the morning to be a chore so this is a great breakfast for me and allows me to extend my fast just a little longer. 

Going Up

Once we’ve covered the bases of micronutrients, it’s time to cover macros to make up for the rest of our daily calories. Make no mistake, this is a high protein diet but the number of fats and carbohydrates can be tweaked on personal preference. When talking macros, Stan Efferding starts with protein and suggests one gram per pound of bodyweight. I get this predominately from red meat and eggs. 

That’s why my lunch is typically between 12-14 oz of chuck roast that I cook in a roaster. I make an 8 lb roast is the beginning of the week and eat on it every day. I usually have a 1/2 potato with this and a small orange. This way I’m getting a good shot of protein, a nice load of magnesium, and some vitamin C.

Then It Gets Weird

After I train in the afternoon I try and get the rest of my micronutrients ingested in what my wife calls my weird snack. 2 hard-boiled eggs, 3 baby carrots, 10 almonds, 1 slice of cheddar cheese and a small orange. Because I don’t love eggs, I will sometimes choose pickled eggs over plain but, again, there’s some protein but I’m loading up on necessary vitamins and minerals. 


When I finally sit down to eat my evening meal, called supper in the Fisher house, I’m pretty hungry and I’m ready to feast. This is when I typically eat a big steak anywhere from 12-18 ounces, half of a potato, and a small orange. Sometimes I will include some green beans or yellow pepper, but there’s always beef and usually part of a potato. Before I go to bed, I will follow this up with some whole milk yogurt with a little honey and a lot of cinnamon. It’s my absolute favorite snack and it helps me sleep better so that I can get up and do it all again the next day. 

There are many reasons I love Stan Efferding but probably first among them is the fact that he flat out says that the best diet is the one you’ll follow. As someone who has tried them all, I find his the easiest to be consistent with. It includes foods that I love and that fuels me to be my best. His diet is the one that I can follow and therefore, it’s the best for me. 

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