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Getting Vertical with Stan Efferding | Starting Strength Radio #21
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- čas přidán 12. 08. 2024
- Mark Rippetoe and Stan Efferding discuss nutrition, The Vertical Diet, getting big and strong, and a variety of other topics.
00:00 Opening
00:58 Comments from the Haters!
04:21 Guest - Stan Efferding
05:56 Origin of the Monster Mash
10:04 Monster Mash benefits
15:12 Developing the recipes
21:19 Meal prep for diet success
25:12 Food over supplements
29:14 Micronutrients and long-term success
31:33 Nature's multivitamin
35:27 Diet consequences in powerlifters
39:28 Rebound muscle mass gain
41:04 Show weight with different methods
44:19 Compliance and optimization
45:33 Building a diet
55:15 Minimizing negatives, maximizing micronutrients
58:23 Omnivores, red meat
01:01:55 Cardio peril
01:03:17 Competition dangers
01:06:45 Stan's business history
01:13:54 Vertical Diet books, online training
01:15:49 What have you learned about training?
01:27:59 Volume recommendations for old guys
01:33:05 Training ROI
01:38:18 Stan on the SS Seminar
Check out Stan's website for Vertical Diet Meals, info, and Events: stanefferding.com/
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Being a displaced Texan, listening to you Mark, is just like listening to my Dad, Uncle, and Grandpa. It shots me right back to Texas.
Do you all guys say wHat, fahve and fridee?
Efferding has a voice of a super hero
and rip has the voice of the big villain's father who molested him from 11 to adulthood
And the strength!
I always thought paladin danse fallout 4
And the arms too!! Look at those arms!! WTF
Being 63 now I remember Vince Gironda's advice on eggs. 20 eggs a day was not an exception at the time. Nowadays I never eat less than 10 plus the beef and....yes, the liver tablets. That is about 40 years since I started. Never had a problem with cholesterol.
Both of these gentlemen are very well-spoken. Thoroughly enjoyed the vid. Thanks again SS.
The segment from 2:40 to 3:20 was the most enlightening thing I've ever heard about the english language. Sir Rippetoe is a true philosopher!
Two voices i will always listen to.
Like x100000 I’m so glad to see my 2 go to guys for knowledge together in this podcast!
Stan knows a lot of good stuff, and he has tried it, and succeeded personally. Good information and thanks
THANK YOU, Mark Rippetoe and Stan Efferding .
Bringing you another episode of Rippetoe talking over his guest.
Stan is a class act. Thanks for having him on. Great episode!
Holy shit Rip, let the man talk!
He does. He talks a lot actually.
Only Marty Gallagher talks more than Rip lol
Starting Strength does work. Tbe only time it doesn't is when you modify it and get off track. Efferding is a good role model as well as trainer. Great interview!!
Yes it works it's generally made to last 2-3 months max for most people.What happens is people assume they can use it much longer and then get angry when the results stop .
@@mnikhk there’s the opposite problem as well though....doing it for 3 months then changing everything, instead of just changing a small thing
bout time you got this guy on the podcast
I've watched a few of these, and I have to say that was the best radio podcast so far. Good job guys. :-)
It's entertaining to hear Mark state his Uncle Rip sayings and Effording runs with them quoting the science
Good stuff
I've read the initial Starting Strength book, and I found it very helpful. I also have learned from watching Mark Rippetoe's video tutorials on CZcams. Frankly, the early comments he made in this video about "why," "what" and "y" went over my head, but I do know that when a native Texan mentions "the stars," he is, of course, referring to..the stairs.
If you had never seen Stan but just listened to his great voice and then one day you met him in person. Your mind would have to readjust to what you expected him to look like and what he actually does. The gentle Rhino :)
At about 32 minutes, Rhino's facial expression suggests he's finally getting annoyed that Rip keeps interrupting. Bahaha!
The rhino was starting to wind up wasn't he haha
Tbh I’m kinda glad he did, it’s good for us if Stan gets thrown of his rhetoric every once in a while so we get more information
@Da Book "At this point he always will" lolol
Mark shall let the guy talk more, I already know most of Mars opinionns
He has no sense of humour
I feel Mark Rippetoe on this one, I've had 3 kidney stones in my life, easily the worst pain short of appendicitis that I've ever experienced, so I avoid high-oxolate foods like spinach like the plague.
I'm absolutely crying with laughter.. "is he some kind of Pervert?" 😂😂😂😂😂
Decent interview with a great guest, with respect to Mark he should learn when to speak and when to let his guests speak. Other than that, this was a great episode!
I respectfully disagree. There is a mutual respect there, both of them have a great knowledge of what they do and this is just a normal conversation between equals.
Stan is class
Outstanding. Only Thing missing is the Topic salt and iodine. Thanks for this one.
$1.38 for 18 eggs is 2019 about 5.50 now. Thanks, Joe.
Good show. Stan is a gentleman
I think this is the most rich fitness interview I've ever watched!
This is such a good episode. Thank you gentlemen.
Great content and very valuable... very informative!! keep up the good work!!
Great guest! Love Stan!
Stan and Mark are two of my favorites
Great video with lots of useful information, thanks!
Great Show! Thanks!
Amazing video. Great work and informative
Ripp please tell me more about the 2019 Starting Strength Lamb Roast Give-away
Worked at UPS for over a decade, I'd be shocked to see a package without a indentation or an actual footprint right on the box where it's marked, fragile.
GEAR
I drank two gallons of skim milk mixed with Perfect 3000 weight gainer a day for twelve straight years. I took in 6500 calories a day. Everyone asked me how in the world did I do it. But, I never had any issues.
Two of the greatest minds in the fitness industry. Lot's of GOOD and APPLICABLE information.
This was an incredibly informative discussion.
My two the most favorite people 💕 in fitness industry
Stan is mega cool, great dude !
Stan you are very knowledgeable, intelligent, and experienced, thank you for revealing to me in this episode that you are also a food addict I will try to focus your words through that lens from now on. Cole Robinson will help you.
Making Sticks With Marty Nelson yes, and everyone else is an idiot to Mark.
The Japanese walking study about steps was interesting. so it makes me wonder would I be better off doing 30 minutes of running 3 times a week at a medium intensity or do a hard effort 5 minute run 3 times a week? Wonder if the hard running would be enough stress or if you would need repeated bouts of it.
Rip, one comment as a person in the medical field on the passive rom devices. About 50 percent of people who get a knee wont even get out of the hospital bed to take a shit. "Encouragement" to do rom exercises would be pissing in the wind. Someone like yourself who is willing to push through pain or discomfort in order to ensure a speedy or complete recovery is very much the exception to the rule. And I'm basing that on my experience with I would say around 3000 different surgery pts of all different types
Rip Quote " you're burning electricity not fat" LMFAO
Love Stan!
Keto worked great for my energy after 6 weeks of strict keto. My performance suffered greatly for that time period but now i can train harder than when I was on carbs.
Did not think I'd see this.
Cheddar with thinly sliced fresh green or red chilli 😋
At 53:48 there's a discussion about fructose and whether or not it triggers insulin release. It does not. The pancreas detects glucose, not fructose. But fructose is processed through the liver and gives you a lot of symptoms of alcoholic fatty liver disease. Obviously, depends on how much and how often.
It's pretty strongly linked to NAFLD as far as I recall but I haven't delved that much into that area.
I was a high school and college wrestler.
High school coach forced me to diet from solid 175 football weight to 145; I went from undefeated state champion, winning by pins over virtually all opponents during the season, to a no-place wash-out by three one-point wins in the next year's tournament ,by competitors who I would have pinned, the year before.
It was devastating.
Every week I was starving myself, running in the hot shower-room and everywhere else in a plastic sweat-suit, with layers of sweats on top of that, same with practice, and lifting weights.....I would put my finger down my throat, a lot, during the week, after consuming food.
Catching the flu, suffering that for two weeks at the beginning of the season is what got me down, finally to that target weight, that I could achieve weekly if I practiced the above practices.
Forcing athletes to lose weight in their growing years ( I was 16-17 years) is totally criminal.
It turned a wonderful sport, that I loved, and was positively obsessed ( for a formerly, unfocused, troubled kid) , into a nightmare that had reverberating damage in my life for years after.
Somehow I got into college, but the damage was done, and I had not the mental fortitude to overcome the wall of failure that I had built up in my pyche; dropping fantasies of NCAA Olympic gold medal pursuit.
My buddy from a competitor school went to Annapolis Naval Academy, wrestled with great success and eventually won a bronze medal in the 1976 Olympics.
His great coach never made his wrestlers lose weight; he believed in bulking them up with extremely efficient hard wrestling workouts, including short sprints and targeted lifting of weights and gymnastics.
My friend became extremely strong through-out his last year; just dominating his opponents; I had similar success but the following year, grew weaker, mentally and phsically, and the decline of the winner mindset, is what I believed so damaging, even more than the phsical.
I went from a dominating champion to a pathetic and chronic loser.
Parents, never ever allow this happen to your child.
The coach does not always know best; my parents considered my complaints as part of a return to my former youthful rebellion against authority.
Wow, this was cathartic!
A little late answer but that is awful man, hope you're doing better today! :)
The comments at the start trolling Rippetoe were gold 😂
Sir Rippetoe give Stan more speak time - please 🙄😘
Every time I watch Stan I go buy beef and eggs!
Some big ol bois
I wonder if the Engineers from Prometheus have a White Rhino.
@Da Book I continue to wonder...
If the Engineers from Prometheus experience Amenorrhea.
If the Engineers from Prometheus burn their Uvulas.
If the Engineers from Prometheus get fucked over by UPS.
If the Engineers from Prometheus eat ruminants.
If the Engineers from Prometheus piss in a garbage can so they don't have to get out of bed in the middle of the night.
Food for thought.
This was great. I have also read the studies on fat and cholesterol. Agree with Stan 100%.
What about the studies that show the exact opposite?
@@jondevans8872 Those studies actually show a very weak correlation between fat and cholesterol intake and heart disease. Plenty of people with "normal" cholesterol levels suffer heart attacks. Many studies show a stronger correlation between triglyceride levels and heart disease. High triglyceride levels are cause by consuming too much carbohydrate, not fat. The studies involving statins have a confounding variable. In addition to reducing cholesterol, statins also reduce systemic inflammation. Researchers are now suggesting that the reason statins "work" in preventing heart disease is not due to the reduction in cholesterol but the reduction in inflammation. This has caused some doctors and researchers to question the "clogged pipe" theory of heart disease. It was thought that excess cholesterol in the blood would gunk up the arteries just like hair in a drain. However, some scientists have suggested that the plaques formed in arteries are not randomly deposited "gunk" but a way for the body to repair a weak spot or injury in the arterial wall. The reality is that there is a lot about heart disease that we do not know.
Who is conducting the study? I can cite multiple studies from cardiologists who would vehemently disagree including Dr Kim Williams who was the former head of the American College of Cardiology. I myself saw a drastic reduction in my cholesterol from cutting out all animal products and actually increasing carbohydrates. The longest lived and healthiest populations live mostly on starch and grains as the primary source of nutrition. Even Dr Atkins suffered from coronary artery disease for many years. The only diet that is proven to reverse heart disease is a Whole Foods plant based diet. That diet eliminates refined carbs like processed foods as well. You just get your proteins from plants instead of animals. There are some people that have terrible diets and live to be 99, but the majority of people are going to die young from animal based diets due to coronary artery disease and cancer. By the way I am not a vegan, I just want to live a healthier life.
I wish I knew about Starting Strenght and Sant Efferding when I was in high school. I was able to squat and dead lift 650 pounds in the off season when I was able to put on weight and was expected to cut down to the low 120 lb ish weight class. If I had a mentor to tell me to just gain weight and compete in higher weight class I would have done so much better. My energy levels got so low that competition day after cutting to make weight I was lucky to have explosive strenght for more than 20 seconds. I thought that was normal as a kid looking up to my coaches. It's true gain weight and feel better and stronger. The guys that did not have the wash board abs were the ones that performed better.
2 favorites
I'm from jersey and now I'm wondering where that greek restaurant is
I wonder what happened at that weird cut at 1:10:00?
I’m very new to the NLP program. I’m having a problem wrapping my head around a caloric intake/deficit. I’ve lost over a hundred pounds on my own, but I’m new to novice linear progression. Will fat loss/body comp change continue with a higher caloric intake since I am doing the NLP program?
J W recomposition occurs at caloric maintenance if you are a beginner pr intermediate lifter. If you are still significantly overweight you should Continue with a caloric deficit.
I love Stan message .And in going to buy his book, but what I wonder if, this diet that he talking g about will this diet be different for people who never used steroids...With all do respect, Stan said he used steroids to compete...So how do we know if this diet is going to act the way it did for Stan, and the people he trained...And I'm asking this with all do respect..Im a big fan of Stan and his message..
Shit on a shingle is exactly what my parents called it too
WHY GET VERTICAL? WHEN RIPP SAY GET horizontal?
Paladin danse, fallout 4 XD. Great info. 2 of the best at what they do
Mondey, Tuesdey, wednesdey, thursdey, frideee, saturdee, sundeee
Holy fuck. My worlds are colliding!
I'm a simple man, I see Stan I click
have you tried the Swedish surströmming?
Rip doesn't eat socialist poison
@@yetigriff I dont think socialism was a thing back in the feudalistic times pre industrialisation when Rip was born 😁
Comment.
Sincerely,
Hater
I would guess you will be getting your eggs much cheaper soon. If Walmart pissed off Texas as bad as they did Idaho demand should fall.
HAHA, man Mark LOVES food!
I was trying to take a dump but was backed up a bit, till that intro song came on and I expelled expressly 1 lb of fecal matter of digested beef
I think he talks like young Chuck Norris.
My peanut butter is made of nothing but ground peanuts. How do I know this? I grind it myself from raw peanuts.
It's "wHy", not "Hwy".
Does olive oil count as a vegetable oil? What about coconut oil?
Coming from someone who does ultras, we know it is not really that healthy. Having the ability to do that amount of work is one thing. But routinely expressing it sets you back huge every time. Have a 100k next month and will be a total mess for a week.
What's the point of having a guest on the show if you don't let him talk?! I don't get it.
Rippetoe is the host, he should speak how he feels
Mark won't even let the dude talk. Why have someone on your podcast of your just going to cut them off the whole time
As far as "supplements" in general, the first thing to decide is if they are needed, they are not in place or SUBSTITUTE for food, and many and most cases, THE FOOD YOU EAT IS PLENTY AND NO NEED FOR SUPPLEMENTS, even those guys and gals who think they train hard do not need them, just eat plenty of the right foods.
As explained here and other good sources of information the "supplements" are not needed, the best supplement I have found other than food itself is SLEEP and rest, if you're too beat up to train TAKE AN EXTRA DAY OFF, sleep a few more hours; no amount of supplements will accelerate the recovery in any SIGNIFICANT way. Supplements do not give you a benefit OVER regular good food, and definitely ARE NOT BETTER than food, as Efferdin says here.
It's not the industry to blame it is the trainers of most gyms!!
I am sick of my gym's "trainer" who seems more concerned about selling them "supplements" than learning a damn thing about recovery or anything else, he will spend the whole hour or two I spend in the gym on Whatapp texting, even as the kids or members are doing all signs wrong technique-wise, but as soon as they finish he'll tell them if they want a shake to help them recover --- from what!! from the stupid curls or triceps pulldowns you asked them to do?? And he is super protective or jealous if they ever come to me to ask anything, he tells them "It's no good to add too much weight on the bar" and many other stupidities like that.
I kind of agree but when you’re strength training and you wanna hit protein intake which is one gram per body weight that is a bit hard even eating well at least for me it is.
I’ll eat 4 eggs an orange and a glass of milk in morning, 6 oz chicken breast serving of rice and green beans w glass of milk for lunch, 6 oz of another meat (beef, chicken, pork, or steak) a clean carb rice or potato and green veggies and again a glass of milk. That’s 128 grams of protein maybe round it up to 135 grams cause different meats at 6 oz fluctuate 40-45 grams of protein. I’m 185-190 I still need more protein. Add a bowl of Greek yogurt for desert another 18 grams of protein Im still short on protein. Throw a protein powder into one glass of milk I’m close to my body weight in grams.
If you can really put down food I guess it wouldn’t be, but eating what I described above doesn’t leave me hungry and I’m full after meals, and usually eat again because I gotta get it in. A serving of meat is 3 oz so I’m eating two servings of meat for lunch and dinner. Eggs a serving is one but anyone who’s gonna eat eggs is gonna have two so in essence I double my eggs as well. I have a hard time eating much more than that.
two scoops a day of protein powder in the milk puts me at my bodyweight in grams of protein, and I can hit my marks.
Stan has won me over by his patience and demeanor. I love Mark but he has a horrible habit of talking over everyone.... guess it is his show.
Stan has the forearms of a 155 pounder and the upper arms of a 275-pound man
So happy I'm not the only one that noticed this 🤣
@@momlook6497 well it's pretty obvios to me. But I don't understand why, he's very strong, I don'tknow his max deadlift but he's elite and yet
Holy shit.
Aint nothin like hhwhite rice!!
Some "hippie" must have been splashed on Mark from that texas blue wave. The amount of hydrogenation in regular peanut butter is negligible. Regular peanut butter won't kill you. It takes a processed nut (or legume) for me to disagree with RIP.
🇺🇸🏋️🥛💪
Interrupting science with anecdotes
Problem?
You can't make money from people taking 10 min walks, you can if you sell them a drug.
Phil Leyland I’m sorry? What world records and pro bodybuilding cards do you have?
@@liamgrant7653 none, but I've no idea what point youre making.
I don't think Mark has lifted for 20 years. He looks like he has the nice soft hands of an office worker who moistures a lot.
Mark doesn't know when to shut up. He's great, but he has to dominate every conversation. And Stan is an incredible resource.
With respect, there’s a difference between someone who doesn’t know when to shut up and someone who enjoys speaking with someone. With energy and enjoyment.
It’s a guy who enjoys talking lifting and diet with an elite lifter. That’s all.
I’ll just bet he doesn’t go on and on about every day things.
I know it’s an old comment. Not trying to insult or disrespect. But I saw something different.
Mark Rippetoe gives more than he takes from the world. I cannot ask for more.
Jesus christ.....3 minutes in and this is fucking torture. I feel bad for Stan that he wasnt able to leave as easily as I could watch a different video
Where is the non industry funded body of research supporting the vertical diet over a plant based diet?
I just checked out Stan's book about the vertical diet- 100$ seems a bit overpriced for an Ebook. I have spent less on dissertations and I do not think that Stan's book holds up to the standards of academic publications...
Is worth the $100. And is full of academic and fitnss experts references, you would like that
Audioventura I didn’t buy it, but I will say I would have been disappointed if I spent $100 on it. He does have a lot of references, but it’s mostly to blogs and CZcams videos. Good content, very thought out, but not much in there you can’t gather from his interviews and seminars on CZcams. It’s more like several pages of notes than it is a book.
Yeah, blame the government for the housing crisis. Ignore the banks lobbying for more and more mortgages to put into cds. Yeah. Right. It is never a deregulated apitalist greed problem, always a government problem. Got it.
is it just me or does mark look like he should be called Steve? I guess im just gay
We’ll take him
All Steves are welcome
You guys really look like an old couple.
rip, let him talk for fucks sake