Stan Efferding's Best Muscle Building and Nutrition Tips

In this Supercut, Stan Efferding shares his top tips on how to build muscle, lose fat, and be healthy.
Check out the full episodes:
• Preventing Childhood O...
• Cholesterol, Red Meat ...
• "Red Meat is the Only ...
• The Power of Meat: Vit...
Stan Efferding's Best Muscle Building and Nutrition Advice
0:00 Trailer
0:48 There's no such thing as a vegan diet
1:58 Stan's thoughts on carbs
7:13 Red meat is the only superfood
9:49 Why you should utilize all styles of training
18:33 Does anybody need any supplements?
21:04 What you need to know about cholesterol
23:38 Is plant protein the same as animal protein?
26:31 How important is sodium for athletes?
39:19 What even is the vertical diet?
49:57 Why you shouldn't demonize foods
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[@nickmorris9311]

I'm a simple man. I see Stan Efferding, I watch.

[@gary_michael_flanagan_wildlife]

Him and John Meadows are my top two. I’ve learned so much and of course from Mark’s podcast where it all began with Stan. The salt was a huge help to my workouts and his diet advice is very effective.

[@jcam4050]

Never heard that one before. Highly original and highly cringe.

[@ronburgandy7571]

I’m also a simple man. I see titties I click. I think I clicked the wrong video.

[@juanme555]

@@jcam4050 Now say it without crying.

[@Insaniya.humanity]

@@jcam4050agree. Reading the comment felt bad

[@s.omarfarooque1486]

thank you guys for compiling stan's stuff. thanks!

[@HaMashiachSaves]

I used to weight train and shovel carbs down my throat. Yes, I grew muscle, but always gained fat too. After a break of a few years, I started HIT weight training 7 months ago and on a carnivore diet. I’m growing stronger, growing muscle, but I’m lean. I know you do not need carbs to grow muscle. I’m 52 and loving the muscular leanness 😃

[@ben_button]

Me too brother.. I changed from high volume to high intensity training on a carnivore diet and gained more muscle than I ever have as a hardgainer.. I’ve also been smashing milk and cream to increase my fuel intake 💪 🥩

[@HaMashiachSaves]

@@ben_button Brilliant. I wish I knew years ago what I know now. In fact, the elimination of carbs has lead to a loss of visceral fat. Many people who I see who haven’t seen me for a while comment on how buff I look, but how slim my waist is too. As for training, my sessions are absolutely brutal. I certainly do not need carbs to fuel anaerobic exercise. This is interesting too - kzbin.info/www/bejne/ZpuvgYyijt9lldk

[@ben_button]

@@HaMashiachSaves that’s amazing, keep doing what you’re doing brother! I’ll watch that video now 💪

[@HaMashiachSaves]

@@ben_button 🤩

[@aspiresk8boarding]

You’re still using carbs they’re just made endogenously. Muscles always use glucose with intense exercise

[@jonmcc8676]

But how you do you combine 'being healthy' with taking inordinate amounts of PEDs?

[@jimmyboyle5490]

Better question, how do you justify asking dumb ass questions with a negative connotation on a video posted for free with tons of valuable advice?

[@mattvdh]

Stan looks Yuge here, even in a room full of big guys he stands out. I think if you read between the lines here, he was disagreeing with the carnivore diet because he thinks that it's beneficial for athletic performance. He does ride the fence a bit and say you should do whatever diet works best for you--and he does meet SB in the middle by talking about how redmeat is a superfood and how it includes it the vertical diet, but that's pretty much where it ends. Ketogenic diets are good for diabetics and targeted weight loss for say boxing/mma fights, but not for those looking to optimize performance. There are certain micronutrients missing from only eating meat that you are simply depriving yourself of in order to 'stay in ketosis and burn fat for fuel'. And it's potentially a very unhealthy diet to only eat meat because people report getting the shits and that's a clear sign that they are extremely constipated (yes diarrhea is the bodies last resort to ridding the build up). When I first discovered Stan after listening to dozens of other nutrition experts, his diet seem to make the most logical sense to me. The Monster mash is simple but effective at hitting your macros, while getting in a fair amount of micro's and electrolytes per meal. And the snacks he eats in between meals is what really enhances the micronutrient profile. He focuses on magnesium, potassium, electrolytes, pre/probiotics and the foundational principle of calories being king. The precision in which he speaks is what really sold me on Stans thinking and research. Everything he eats is designed to hit a certain micronutrient which improves muscle performance. The old bodybuilding diet of chicken/fish and rice are too low in micronutrient content and too restrictive. Even if you don't follow the vertical diet, the principles are sound and you can extract very good information out of his diet plan if you want to build strength and muscle.

[@wearetheremnants1615]

Having not eaten vegetable or fruit in any meaningful amounts for two years i can confirm red meat is a superfood

[@Nick_69srt]

I can’t go a day without red meat and fruit. Both make me feel great

[@ronburgandy7571]

I love shitting so meat and fruit for me.

[@RealLifeRodger]

Good for you. But NOT for me.

[@jota55581]

Why has the world forgot the word balance ?

[@drip369]

It's true though because killing one cow can feed a small community for a day or small family for a week but to feed one vegan one meal with enough soy you have to slaughter hundreds of small animals, thousands of bugs, and poison the rest of the ground and water supply around it, but then you also have to think about the amount of energy it takes to heat up and make the tofu, as well as the amount of energy it takes to flush the toilet 40 times from that one little meal. Veganism is not good for the environment. Virtue signaling is not good for the mental health.

[@wearetheremnants1615]

💯

[@imageword5576]

I liked your point about flushing 40 times, LoL!

[@drip369]

@@imageword5576 yeah they don't have enough carbon credits to cover the flatulence and the Flushing

[@adamplacke809]

I listen to Rogan daily and he says this. I disagree with him. Unless you buy from a full self sustaining farm, like white oaks pasture or you are a hunter and eat deer and elk. The live stock need to be fed. Look up how much of what is grown in the states goes to feed live stock. Without monocrop agriculture the live stock would not have the grain and corn to eat. Just my 2 cents. Not looking for an argument. I eat a ton a meat but I disagree with this argument.

[@andrewskratt9552]

STAN SHOULD BORROW MIKE OHEARNS WIG

[@TDace25]

Love Stan, legit would be curious what a vertical vegan diet looks like.

[@morphosis7655]

Can anyone link the video mentioned at 7:45. I tried searching, I can’t quite catch the name of the person in Iceland. Sounds like Hoff Berg or something. Many thanks

[@christopherdube8960]

Hafthor Bjornsson Worlds strongest man competitor

[@s.omarfarooque1486]

I gotta watch this twice.

[@chriswizo9891]

Stan is the man 🔥

[@folsomatgranitebay5215]

…I just don’t understand why I need to lose so much weight to have visible abs….no matter how much lifting, walking and other activities I do, I need to starve myself to get lean enough to see most my abs..clean diet won’t get me there…it doesn’t seem healthy to get weight down so low…but what’s the point of weight training if you don’t have visible abs imo.

[@andrewskratt9552]

STANS BROSCIENCE IS AMAZING

[@jimmyboyle5490]

Elaborate

[@BigDog-tn8re]

Stan’s muscle building tips. Vertical diet, and gear

[@duckslayer11000]

I would be concerned if that wasn't his stance. After all he invented the diet.

[@AdamTheBeard]

Biiiiig Mark bell staring into the void at 8mins 20 😂😂😂

[@cazziwacholz4319]

Haha, I caught that to..funny.having a good one on kratom

[@martdag1950]

That was fantastic!

[@mjordan5382]

When you keep carbs in you never get over that hump that allows your body to get fully fat adapted. Once you get adapted ur body can make all the carbs you need from gluconeogenisis

[@jimmyboyle5490]

Lol no

[@user-gp1zv5pn2o]

The only superfood! Red Meat! It’s the only one that you can both survive and thrive! Efferding is the Greatest! 🙏✝️🤴🤴🤴🤴🤴🤴🤴🤴👍👏👏👏👏👏👏👏👏👏

[@michaeld42]

Great conversation!

[@mikew6135]

I want to grow so i train when im exhausted. Ever heard of systemic fatigue? You have to recover. I know that i limited my progress when i was younger by training too much. Crazy heavy and crazy reps. Oh well live and learn

[@neero139]

great video

[@FormlessJKD17]

Balance is key. Being optimal to me is to encompass every training method and every food available regardless of what "experts" and "science" says. I adapt and I am in control. Measuring and weighing food is a huge waste of time for me. Intuitive and flexible eating habits not dieting for me. Because what if the world goes to shit and you can't eat the food you want? Take inmates, yes majority are on gear but they still eat crap. And the NY street calisthenics ppl young and old they eat whatever they want or eat according to what they believe works for them and their physiques are I'm guessing 99% in top shape all year round. Even better then most YT fitness influencers I guarantee it and natty.

[@paulthomas5901]

It's not really a Stan interview until someone brings up peeing in a garbage can in the middle of the night.

[@mikew6135]

Stan is good. A lot of knowledge there

[@raymcknight900]

I would love to have arms larger than my head like Stan lol.

[@imageword5576]

They're too big for my personal preference. They kinda look like those fake biceps people inject synthol into.

[@shades4313]

@@imageword5576they only look too big cuz it’s asymmetrical. His forearms are really small for some reason, which accentuates his upper arm even more, but it makes it look kinda goofy

[@BostjanBavcon]

Stan the man!

[@justinthompson5631]

Gotta love when experts bash supplements when they know little to nothing about them. I've never understood the immediate negativity toward them. Mega dosing is never a solution.

[@littlesamoan92]

i really appreciate stan - i find his take on supplements so interesting - he says they are not good - does this include hormones and peptides?

[@TOMReefer]

The health community is just going down so many rabbit holes. For every study that contradicts one diet, another contradicts that one. It’s really a form of insanity. I guess that’s just the way it is in the health community. Most human beings need things to think about because they are addicted to thinking. I’ve been watching these health videos for about 2 months now. Now, I just watch for entertainment 😂 everybody is a know it all 😃including myself I guess😉

[@daggersdown]

this comment section is an absolute cemetary 🤣

[@jamespaolini9196]

Those other 3 guys are big, but Stan makes them look small

[@P_B___]

Worlds strongest body builder 🤌🏽

[@nerzenjaeger]

PEDs tend to do that

[@P_B___]

@@nerzenjaeger no shit Sherlock

[@christopherhammond3664]

The story of the trash can: Has Stan never heard of a plastic urinal? The comment he made about the cleaning lady other times he told the story 😅 I'm a nurse and laugh at this all the time

[@mikew6135]

Why would you have pump workouts between hypertrophy workouts. Makes no sense. REST. We think is we dont train every day we will shrink even geared up. Absolutely not the case. Train rest train rest train rest. Grow!

[@JKP5031]

You could have made this 2 hours

[@patrickwendling6759]

Thank you for your knowledge and videos USA 🇺🇸 TRUMP

[@johnwbusbee]

How about not saying "like" every other word?

[@SuperDappa100]

Sorry mate dorian yates way works full stop

[@boomerpaschall]

& Don't forget to mention your weekly dose of test at the doctor's office too

[@wearetheremnants1615]

If your carnivore it's an unecassary addition. You'll boost testosterone enough if you go low (under 50g carb to zero)

[@boomerpaschall]

@@wearetheremnants1615 Hahahhahahahahahhahahahahhahahahahah

[@jimmyboyle5490]

Does this comment make you feel better about yourself?

[@boomerpaschall]

@@jimmyboyle5490 hahahahhahahah

[@henryhorse4876]

Stan is pretty open about PED use, he still puts in the work and knows his stuff

[@theromeostone]

💪🏻

[@DrAJ_LatinAmerica]

👍 💯🍖

[@noahtheg451]

You're really expecting me to take advice nutrition advice from humpty dumpty over here?

[@nerzenjaeger]

Dude, just eat your monster mash and take PEDs, it's easy.

[@jimmyboyle5490]

Elaborate

[@TristanRogersInPittsburgh]

Rhino in the hoooouuuussse!