1D Talks: Ep. 20 | Stan Efferding - IFBB Pro Bodybuilding, The Vertical Diet, & Training with Pros

[@bobbywoll7942]

This is priceless.. you guys don’t get enough credit !!!

[@decabeatzHealthWellness]

Stan has an abundance of knowledge. He is a positive influence on our sport.

[@unclebiceps]

Putting up he Eddie Hall pic when talking about Brian Shaw is a hilarious accidental troll! Amazing pod overall. Love listening to Justin and Stan

[@musclemedicine_M.D]

Absolutely great. I had no idea Stan was this down to earth!

[@theironforce3000]

Awesome interview with the master.. Loved the sodium talk in the end. There definitely could be a part two to this down the road.

[@larryfulk6875]

Awesome guest!!! Keep up the great information!

[@fernando.3352]

Awesome!!!

[@1stdetachment]

Thanks for the support!

[@millemaolchannel8608]

Amazing

[@steele.monville]

Great content! As someone who travels often for work, having Stan share some of these tips for travel meal prep was excellent advice. I am going to implement asap. I am really enjoying the 1D products, and also having Justin as my nutrionist has been a game changer. It has elevated my life in almost every facet.

[@1stdetachment]

Thank you Steele! We appreciate the support.

[@jimmyleoni89]

Listening now, been looking forward to this for awhile!

[@jimbolton6540]

I absolutely love Stan's approach to every thing and could listen to him talk all day long.

[@tylerhebert8237]

I should have watched this the day it came out. This past weekend was a nutrition failure. I didn't have any food prepped and I got caught up in home projects so I missed several meals. Sunday's workout suffered horribly as a result. I need to plan better and just do the basic things.

[@1stdetachment]

Bad to the drawing board. You got this!

[@CoolInOlympia]

I love Stan Efferding! I met him in person when he came to the Emerald Cup and he was super nice! I have a lot of great selfies with him!

[@1stdetachment]

Agreed!

[@MrGflan]

Great podcast, thanks!! I have learned so much from Stan over the years. His approach is so applicable for all kinds of people. From the salt to sleep and micronutrient focus, his method really helps me as I diet, and then recomp for bodybuilding. I also learned a lot from you both as well. Thanks

[@1stdetachment]

Glad to hear!

[@RedSkullTraining]

Awesome podcast guys ! Love your work and Stan is brillant as always

[@oliverposniak1254]

Great Video.Thanks😎👍💪

[@jacobweidner9405]

I gotta try that sushi rice on my next bulk

[@michaelmatos05291963]

Awesome podcast 🏋‍♀️👍💪

[@1stdetachment]

Thank you for the support!

[@musclemedicine_M.D]

Nice skill the hosts had redirecting the conversation back to fitness 👍 (😢due to the short time you have him)

[@south97north]

Big Paul should have been invited.

[@TWJM]

Agreed, we love Big Paul, doing a Collaboration with him tomorrow!

[@DrewPWebos]

Why is Stan wearing a penitentiary jumpsuit?

[@brothaseth1567]

21:29

[@oboy9090]

Are there not studies where people took testosterone and did not train, and they built more muscle than those that did?

[@Semphis]

Yes, it'll put a small amount of muscle and some water that can be mistaken as muscle on you but you aren't getting big doing gear and chilling on the coach.

[@oboy9090]

@@Semphis They put on 7 lbs of muscle with no training. Stan said they do not put on muscle.

[@Semphis]

@O Boy the study doesn't say muscle, the way they measured them was lean body mass. If someone took testosterone and it raises estrogen and increases glycogen storage units the muscle ( water ) I dont doubt some muscle is gained but I think stan means you can't take gear and do nothing and gain muscle, maybe for the first month or so and it'll taper off? Not sure entirely.

[@stanefferding]

The supra-physiological exogenous testosterone studies performed on Eugonadal males were controlled “over-feeding” trials where 170lb males received ≈3,000 calories a day and 1.5g of protein/kg. . (Bhasin et al., 2005; Coviello et al., 2008; Srinivas-Shankar et al., 2010). . (Bhasin 1996) showed a lean mass increase with Supra physiological testosterone use (600mg/week) and no exercise also increased the subjects calories to (≈3,000 cal/day) and protein (1.5g/kg) and continued increasing calories and protein as they gained weight. . The placebo/exercise group gained 2 pounds. The testosterone/no-exercise group gained 6 pounds. There was a 4 pound difference over 10 weeks, 1/2 of which was most certainly water (Friedl, 2000), so the net gain was 2 pounds of muscle in 10 weeks due to a caloric surplus. . The results also demonstrate that the food was more important than the training for weight gain as both the placebo/no-exercise and the placebo/exercise group gained the same amount of weight (≈2 lbs). . A glaring confounder in these studies is that the placebo/exercise group should have received MORE calories than the testosterone/no-exercise group because they had an increased energy expenditure and therefore a smaller calorie surplus. . As stated in the podcast, “steroids increase nitrogen retention” which is what this study demonstrated as the subjects increased calorie and protein intake both before and during the study. . The conversation wasn’t comparing Natty lifters to enhanced, it was discussing why most PED users fail to get the results they want because they don’t eat enough. They think taking more steroids is going to make them bigger but fail to consume enough calories to supply the necessary substrate to build muscle. A 30 second clip doesn’t provide sufficient context. . Steroids “work”, but not without calories and protein and they work a lot better and for a lot longer when a sufficient training stimulus is provided. . For reference, the steroid/exercise group in the study gained over 13 pounds.

[@fr.rochmarycfrgreiner6419]

“Steroids don’t build muscle” 😂 come on guys… yes nutrition and training are important but gear gives you 90% more gains to say the least..

[@Only_bodybuilding_]

You have to train properly and diet properly to build muscle. Just taking steroids without the other 2 you don’t build muscle..

[@winstrolchurchill821]

if you honestly believe steroids give you 90% more gains you need to go back to the drawing board mate you are very thick

[@jamiealexander7065]

@@Only_bodybuilding_ everyone always wants to downplay it though. You need all three (along with genetics) to be a great bodybuilder.

[@HkFinn83]

@@jamiealexander7065 yeh if they don’t really matter that much, why shorten your life for them and chemically castrate yourself for them?

[@MegaShiney99]

But unfortunately that’s just not true! 90% is a gross overstatement

[@bolshoikush9093]

I recommend everyone to check Stan`s diet. I was sitting on bloody chicken breasts and white fish for ages until i added red meat and white rice to my menu and saw immediate results