Vertical Diet, Intermittent Fasting, and Paleo: How Are They Different?

Winter is here — and for a lot of lifters, that means it’s bulking season. If you’ve been following me on YouTube, you know I’m right there with ya on my quest to move up (long-term) to the 242 lb weight class.

If you want to get big, the equation for success is simple: train hard, sleep a lot, and eat EVERYTHING. But let’s be real: not many people want to get as huge as possible. They want to add quality mass while staying as lean as possible — ain’t nobody wanna lose their abs!

Once you go down the diet road, though, the number of options can get overwhelming. There are so many different diet programs, so many different arguments about macro intake, meal timing, hormonal response, and everything in between that I believe diet is just as complicated, if not more, than programming.

When strength is your main goal, though, you can keep it pretty simple. To prove that, I’m going to analyze three popular diets for strength athletes, run through their pros and cons, and hopefully help you to decide how to come up with the strategy that fits your goals the best.

The Vertical Diet

The Vertical Diet is probably the simplest of all three diets I’m considering in this article. You can find plenty of details and intricacies elsewhere, but here’s the general approach it takes:

  • You get all your micronutrients (vitamins, minerals, and all that good stuff) from your base (horizontal) diet. This part of your diet consists of foods like fruits and vegetables, whole eggs, and some dairy products. It was created by Stan Efferding and you can read more details about which foods are best here.
  • The majority of your macronutrients come from steak and rice. Want to gain weight? Eat more steak and rice.

Obviously, Stan includes many, many more details, but at a high level, I think this pretty much covers it.

View this post on Instagram

NEW PODCAST JUST DROPPED WITH BOOM BOOM PERFORMANCE!!. . #Repost @cody.boomboom with @get_repost ・・・ Ep.223 – @stanefferding 🎙The Vertical Diet 🦏 ⠀⠀⠀⠀⠀⠀ If you’ve ever wondered how Stan helps the World’s Strongest Man, be the Strongest Man… ⠀⠀⠀⠀⠀⠀ Or how Stan helps some of the top CrossFitters do what they do… ⠀⠀⠀⠀⠀⠀ Or helps elite Bodybuilders and Powerlifter win their competitions and meets… ⠀⠀⠀⠀⠀⠀ Or maybe how he helps even just every day people eliminate nutrient deficiencies, get leaner, optimize hormones, and just feel GOOD. ⠀⠀⠀⠀⠀⠀ Today we talk about how all of the above happens throughout SMART nutritional protocols and I promise you, you’re going to take A LOT away from this one! ⠀⠀⠀⠀⠀⠀ I really appreciated Stan coming on because we agree on so many things and implement so many similar things into our individualized coaching. ⠀⠀⠀⠀⠀⠀ 📲 Available on: iTunes | Stitcher | YouTube

A post shared by Stan "Rhino" Efferding – CSCS (@stanefferding) on

The Vertical Diet is simple, but that’s actually one of its greatest strengths: the simplicity makes it easy to follow. It also consists largely of foods that are easily and quickly digested, and therefore, it’s a good way to gain weight without feeling as sluggish or bloated as you might when consuming a large caloric surplus.

On the other hand, limiting yourself largely to steak and rice can get a bit boring, and the truth is, those foods are relatively low in micronutrients — so while you might be meeting your needs in terms of vitamins and minerals, you could probably do so in a healthier, more fun or interesting way. And isn’t that a big goal of bulking for a lot of people in the first place?

Another potential downside of the vertical diet: it’s expensive. Stan strongly recommends that you choose steak over ground beef, and if you have high caloric needs, the costs can stack up pretty quickly.

  • Benefits: easy to follow, easy to consume high amounts of calories
  • Drawbacks: relatively low in micronutrients, potentially expensive

Intermittent Fasting

Intermittent Fasting definitely can’t be called “boring.” I’ve written about IF for strength athletes before, so I won’t rehash too much here, but instead I’ll point out the more general pros and cons of the approach. As a reminder, IF basically involves fasting for most of the day, with a “feeding window” during which time you consume all of your macros by eating the foods you wish.

I think the biggest benefit of IF: it’s flexible. If you have a busy schedule, it can be really difficult to take time out to eat, and with any IF-type diet, that’s not really an issue. You just schedule your feeding window for when you have sufficient downtime. It’s also fun — the if-it-fits-your-macros-like approach to meals allows you a much wider variety of food choices than the other methods discussed in this article.

But, from a health and performance standpoint while bulking, I really don’t think IF measures up. It’s just too difficult to train hard and heavy enough to build quality muscle when fasted, and it’s too hard to get in sufficient calories if you’re only eating during a small portion of the day. It’s possible, of course, but most likely you’ll have to resort to eating a lot of nutrient-poor, calorie-dense foods (that is, junk).

  • Benefits: flexible, fun, can be useful for fat loss
  • Drawbacks: can be difficult to structure to maintain energy during training and consume sufficient calories while bulking


The Paleo diet has a simple premise: eat like a caveman. In other words, consume minimal processed foods and grains, and eat lots of meat, fish, fruit and vegetables. Paleo has become extremely popular over the years, and increasingly more complex and intricate, but that’s the high-level overview.

[Want to eat paleo, but stretched on time? Check out the Best Paleo Meal Delivery Services!] 

View this post on Instagram

I eat the same food, a lot. I have a few choice recipes I tend to make over and over again. For me, I do this not because I’m “dieting” or am restricting certain foods. I do it because it makes my life significantly easier. . Variety is the number one thing I’m asked about when it comes to meal prep – and it’s not that I don’t LIKE variety, it’s just that I don’t prioritize it. . It takes a lot of brainpower to plan out 21 meals for each week (even more if you’re planning for multiple people in your family) . Because I don’t prioritize variety, I don’t have to use time, energy, and brainpower on: —> “What am I going to eat for dinner?” —> What recipe will I use? Will it come out good? —> Will I have enough food? What will I eat for lunch at work on Tuesday? —> Making a shopping list —> Making sure my meal plan fits my macros or calorie goals —> Going to the grocery store (it takes a few seconds to just “reorder” what I’ve previously ordered on InstaCart or Prime Now) —> Cooking multiple times per day . It’s simply one less thing I have to think about each day – which, because of how often food ties into our lives, means 4 or 5 less decisions I need to make. . And it’s one less opportunity for emotions to make the decision for me – making my health goals feel much easier, as it’s just something I do, not something I ever have to think about. . Instead, I use that energy on doing things that are more important to me – like going to the gym, doing yoga or burpees with my dog, playing bass, reading, working on goals, or spending time with @phdeadlift. . Do I ever get tired of eating the same thing? Not really – because I don’t think of it like that. I’m exchanging variety for the time and energy to do the things that I want. Plus – I really enjoy the recipes that I do make. . A lot of people tell me they “can’t” eat the same thing, and that they need variety – but that’s not true. It’s just that variety is a higher priority to them than it is to me. And that’s okay 🙂

A post shared by Staci Ardison (@staciardison) on

In contrast to the Vertical Diet, basing the majority of your food intake around meat, fish, fruits and veggies is sure to provide plenty of micronutrients, and — because of the simple premise — it’s still fairly easy to follow, at least if you’re cool with preparing a lot of your own meals. When you’re eating out, it can be tough to avoid all grains, legumes, and sugar. Much like the Vertical Diet, however, it can be extremely expensive if you have a pretty fast metabolism and need to consume a lot of calories to grown.

Perhaps more importantly — and again, unlike the Vertical Diet — when used for bulking, the Paleo diet is probably going to make you feel pretty bloated. While the Vertical Diet relies on easily-digested white rice as a major caloric source, with Paleo, you’re more limited on carbohydrate choices. Trust me: it ain’t easy to down 4,000 calories of sweet potato.

  • Benefits: nutritious, easy to follow
  • Drawbacks: potentially expensive, can be difficult to consume a sufficient carb intake


Obviously, there’s no one right answer — part of the reason why diet debates can be so intense is that everyone responds differently to different foods, meal sizes, macronutrient intakes, and so on. All that really matters is what works for you! So my advice: choose the diet that appeals to you most, rather than worrying about what the latest guru recommends, or whether one strategy might result in 5% more fat gain than the other.

Remember: at the end of the day, it’s simple. Train hard, sleep well, eat BIG, and grow — a lot.

Editor’s note: This article is an op-ed. The views expressed herein and in the video are the author’s and don’t necessarily reflect the views of BarBend. Claims, assertions, opinions, and quotes have been sourced exclusively by the author.

Feature image from @staciardison Instagram page.