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Diet Reviews

February 17, 2021

Mission: Make disciples in my community. More details in my OYS each week.Stats: 40 yrs old, married 12 years, 4 kids, 6'2", 185lbs, 8% BF, Lift/CrossFit 3x week.Reading: Sidebar multiple times.

Since I owned 2 CrossFit gyms, trained thousands of athletes and compete in CrossFit, I started analyzing various diets back in 2007 on the quest for optimal performance. I began experimenting with the Paleo Diet and a guru named Robb Wolf and his friend Mark Sisson. After about 10 years of strict Paleo, I saw my performance (and my clients) increase drastically but I was always underweight so I added GOMAD (gallon of milk a day). I switched to Dr Gundry's Low-Lectin Diet because I firmly believe that lectins were disrupting my digestion and the reason I couldn't gain weight. About 2 years ago I discovered Stan Efferding's Vertical Diet which was more restrictive and helped further increase my performance. During that time I turned my friends onto the diet, many who still follow Stan's plan. About 14 days ago I went even more extreme and began the Carnivore Diet based on trusted sources who pushed me to investigate. I want to do a short review of the pro's and con's of each diet from my direct experience along with links for more information. My belief after training these athletes and myself is that diet is about 70% of your performance and body composition, and most Strength & Conditioning coaches would agree. Like the old saying, "You can't outrun a crappy diet."

Paleo or Primal Diet

Robb Wolf and Mark Sisson are two advocates for the Paleo or Primal Diet which is "Eat meat, vegetables and nuts, some starches, little fruit, no grains or sugar." This eliminates some of the inflammatory foods in your diet and is fairly restrictive although food companies now make tons of products that are "Paleo Friendly".


  • Easy to follow, easy to make meals, inclusive, only have to give up a few items (grains, sugar, processed foods, etc)
  • Better than the typical diet.
  • Cheap to buy at the grocery store


  • Still plenty of stuff that makes you fat, causes insulin resistance, and can be inflammatory.
  • Lots of loopholes like honey, syrup, chocolate, etc
  • Difficult to gain muscle unless you prioritize meat at the expense of veggies or supplement with whey protein.

Low-Lectin Diet

Dr. Gundry started the Low Lectin Diet because he saw inflammatory responses to Lectins in his patient's bodies. Eliminating most veggies, nuts, and grains from your diet heals the gut, stops automimmune responses and balances the microbiome.


  • Heals the gut in many people and balances microbiome.
  • Can reverse autoimmune disease.
  • Lower insulin response.
  • Fairly inclusive and easy to follow.


  • Same foods over and over.
  • Still allows many foods that may be high in sugar like fruit and have insulin spikes.
  • Doesn't emphasize meat or protein.
  • Doesnt eliminate enough foods for most people to see drastic results.

Vertical Diet

Stan Efferding is a bodybuilder who wanted to add muscle without bodyfat which is tough to do. He created a diet that is simple, effective and very restrictive in order to allow athletes to avoid many of the common pitfalls with other diets like bloating, gas, lack of protein intake, digestive struggles, etc. It includes eating copious amounts of white rice to fuel your training and rebuild muscle glycogen after tough workouts along with large amounts of meat to get those important amino acids. The fat you consume is directly from the meat and a few eggs. He advocates for the occasional handful of spinach, 1 orange a day, and a glass of cranberry juice.


  • TONS of energy
  • Easy to build muscle.
  • Can cook large amounts of food ahead of time.
  • Cheap to follow because rice and meat is 90% of the diet.
  • Lowers bodyfat!
  • Very low sugar
  • Heals the gut because you literally eat the same 2 things and so you have no allergic reactions to food.


  • Same foods over and over.
  • Become a slave to carbs as its your source of energy.

Carnivore Diet

Shawn Baker , Paul Saladino , and Dr. Ken Berry are three advocates of Carnivore diet which is simply living off animal meat and other animal products. They write in their books that the healthiest cultures with the most athletic men are from hunter-gatherer tribes who eat almost 100% meat, organs, and eggs. Animals give you all the minerals and vitamins you need in order to maximize your muscle growth and lower your bodyfat and they claim you can reverse your body's age through the healing powers of meat.


  • Similar to KETO and easy to follow.
  • Easy to build muscle and cheap even though you buy tons of meat.
  • Never hungry, always feel full, no insulin resistance.
  • Higher libido, better sleep, more consistent energy
  • Zero carb and zero sugar
  • Heals the gut because you literally eat meat all the time.
  • you can eat as much meat as you want - Steak, Fish, Hamburger, Lamb, Wagyu, Bacon, Pork, Butter, Liver, Kidneys, Eggs, Bison, Elk, Caribou, Venison, Turkey, Ham, Squirrel, etc. GO NUTS!


  • Never have insane energy, just an even source of energy as you burn fat
  • Have to eat at least 1:1 ratio of protein to fat, NEVER more protein than fat.
  • Doesn't work well for short intense exercise like CrossFit (you have to eat a few carbs before a workout like Raw Honey).
  • Snout-to-tail meaning organ meats and bone marrow are essential which can be gross to some people.
  • People think you are a freak.

These diets are listed from least restrictive to most restrictive. My advice is to follow the one you think you can long-term!

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Post Information
Title Diet Reviews
Author coachdad8
Upvotes 20
Comments 26
Date February 17, 2021 6:09 PM UTC (2 years ago)
Subreddit /r/RPChristians
Archive Link
Original Link
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[–]IsAllThisReal2 points3 points  (4 children) | Copy Link

There are a thousand different diets, all promoted by different fitness 'experts' that all make claims about the efficacy of their particular diet. The bottom line is that the diet that promotes the most optimum hormone levels in YOU while avoiding inflamation from food sensitivities is likely going to be the diet that is best for you.

Usain Bolt, the fastest man to ever live, was 6'6 220 and peeled, and was famous for eating tons of mcdonalds, even right up until competition. Why? Exogenous hormones forcing supraphysiologic levels of androgens in his body.

The Virgin: Oh no! My leucine levels dropped 18%, and the lack of greens is depleting my folate levels!

The Chad: "McChicken go MUNCH"

Is your diet important? Of course. Eat a variety of foods to get micronutrients you need, eat enough protein to support muscle synthesis, and don't eat processed, refined, and manufactured foods period. But the primary benefit of this is that it helps maintain appropriate hormone levels. Your hormone levels are PRESCRIPTIVE of muscle mass, muscle density, body composition, force output, and energy levels. I've tried many diets, and most of them are fine, but any diet that says 'you can't eat kale' or 'you can't eat fish' or 'you can't eat waluts' is a meme of the entire meme industry that is modern fitness.

[–]coachdad8[S] 0 points1 point  (3 children) | Copy Link

Bro-Science on display.

[–]IsAllThisReal1 point2 points  (1 child) | Copy Link

The real broscience is thinking that some magic combination of macros and specific foods will yield incredible results not seen on just a basic, solid diet that cuts junk and includes adequate protein and a good selection of vegetables. Most of the fitness industry is a meme targeting young guys who believe they can look like Mike Ohearn if they just eat enough boiled chicken breast and broccoli. It's nonsense.

I have tried many diets, and other than cutting sugar and eating plenty of red meat and cruciferous vegetables, I have noticed very little difference in performance. If there was a 'best diet' everyone in the industry would be on it, but the reality is there IS only broscience. The vertical diet is a good diet, adequate and effective, but Stan Efferding built his physique on 500mg tren ace and 1000mg of test-e, not ground bison and white rice.

[–]MGTOW-guy0 points1 point  (0 children) | Copy Link

I tried living on T level of 300. And on T level of 1500 (200-250mg of Test per week, more or less).

What is the difference ? It is literally a difference between a man and a woman in hormonal levels. With good testosterone you can eat all you want to, with small exceptions of really bad food. And all will be great.

Still, all diets are good because you cook yourself and throw the worst food away. Even vegan diet, which is pathetic from my point of view, is better at start than no diet and eating processed food from a supermarket.

[–]Lofi_Loki0 points1 point  (0 children) | Copy Link

Is what you do called real science?

[–]husky-viper1 point2 points  (2 children) | Copy Link

Have to eat at least 1:1 ratio of protein to fat, NEVER more protein than fat.

Is the ratio by mass or by kcals?

[–]F_Reaper2 points3 points  (1 child) | Copy Link

Probably calories, Fat has more calories than Protein

[–]NoFaithInThisSubMission-Minded1 point2 points  (4 children) | Copy Link

I have also heard with the Vertical Diet that you don't feel satisfied on the same 3000 cals as you would in another diet, might be particular people.

I saw my performance (and my clients) increase drastically but I was always underweight so I added GOMAD (gallon of milk a day).

Did it work, did you bulk up or not?

People think you are a freak.

Which is a pro, right?

[–]coachdad8[S] 2 points3 points  (3 children) | Copy Link

I felt full after a large bowl of rice and meat. But 90 min later I was eating another bowl. This kept my energy levels sky-high but dependent on having food nearby.

GOMAD put me up to 200lbs of solid muscle and the strongest I've ever been. I squat cleaned 310lbs, squatted 365lbs, benched 265lbs, deadlifted 490lbs and, most impressively, did that with a 3:20 Fran time. Stopped GOMAD because I felt lethargic and sleepy all day long and started taking pre-workout 2x a day.

[–]OsmiumZuluMod | Trapasaurus Rex 🦖 | Married 8y1 point2 points  (0 children) | Copy Link

Solid lifts. Nicely done.

[–]NoFaithInThisSubMission-Minded0 points1 point  (1 child) | Copy Link

did you do GOMAD with Vertical diet?

Stopped GOMAD because I felt lethargic and sleepy all day long and started taking pre-workout 2x a day.

Do you know what caused the lethargy and sleepiness?

[–]coachdad8[S] 0 points1 point  (0 children) | Copy Link

I thought lethargy was due to high sugar content in whole milk.

[–]Rock_Granite0 points1 point  (3 children) | Copy Link

Good luck gaining weight on carnivore. I eat that way due to digestive issues, which it does help. But it is just impossible for me to put on any extra weight while eating carnivore. There is only so much steak and butter that I can eat in a day. Don't get me wrong. It is delicious. But putting on weight is not one of the benefits of it.

[–]coachdad8[S] 1 point2 points  (2 children) | Copy Link

I'm at about 4,000 cals a day. If that doesn't work, I'll drink Kefir which will add another 1,200 cals. It's definitely possible and the r/meatogains sub has guys packing on massive size on strict Carnivore.

[–]Rock_Granite0 points1 point  (1 child) | Copy Link

Awesome. Thanks for the sub recommendation.

[–][deleted] 0 points1 point  (6 children) | Copy Link

Hello my friend. Have you tried a diet of plants. God bless.

[–]PraexologyEndorsed1 point2 points  (5 children) | Copy Link

His diet consists of animals that have a diet of plants.

What kind of sicko eats poor defenseless plants? At least animals have a chance to fight.

[–][deleted] 0 points1 point  (4 children) | Copy Link

Hello my friend. It seems you have a bias against plants. God bless you.

[–]PraexologyEndorsed0 points1 point  (3 children) | Copy Link

Plants are evil.

Of course I do.

[–][deleted] 0 points1 point  (2 children) | Copy Link

I'm really not sure what point you're trying to make. And I don't want to make assumptions. Maybe you can help me understand. God bless you.

[–]PraexologyEndorsed0 points1 point  (1 child) | Copy Link

You're killing my joke man.🤣🤣🤣

[–][deleted] 0 points1 point  (0 children) | Copy Link

Sorry I'm not good at reading sarcasm :) Have a good day

[–][deleted]  (5 children) | Copy Link


[–]coachdad8[S] 2 points3 points  (2 children) | Copy Link

I'll def get blood work done and also monitor my Test levels. Last check I had 675 Test so I'm hoping to get above 700 on Carnivore. No TRT until mine dips below 400 or I feel like crap.

[–]MGTOW-guy0 points1 point  (0 children) | Copy Link

675 is sort of ok. Would be quite stupid to do any TRT on it.

1200 is way better though. I get same body from push ups and pull ups as people get from heavy lifting.

[–]Rock_Granite0 points1 point  (1 child) | Copy Link

I might be abnormal. But carnivore lowered my ferritin and iron levels. I've been carnivore for 2 years now. My ferritin started out at 124. It is now down to 82. From what I have read, you want ferritin to be under 100 for longevity. So I am fine with where I'm at.

You can kill a man, but you can't kill an idea.

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