Seems like every time I come to check your log you keep getting stronger, keep up the hard work man
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Cheers mate!
Got a way to go to catch up to you. Itās been a while since I ducked into your log, howāre the competitions going?
So exams are finally done (for the next 1.5 months or so). Feels great to finally be able to get enough sleep.
Holidays are just gonna be eating, training and the occasional UMAT
Thought that may have been the cause of lack of inactivity. Sweet that theyāre over.
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Yeah good to be back to my overly-dependent-on-social-media self
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Dukieās post reminded me that I might as well post an update of what Iām actually doing right now diet and training-wise.
In terms of diet, Iāve been slowly moving towards Stan Efferdingās Vertical Diet. The Vertical Diet isnāt overly complicated, and is pretty much built on a select range of foods, namely:
- White rice
- Red Meat (preferably beef steaks)
- Spinach
- Carrot
- Orange Juice
- Cranberry Juice
- Animal Fat (lard, butter)
For cost reasons, Iām sticking with ground Kangaroo, which I donāt think is too bad since a) itās almost as lean as chicken breast b) itās red meat thatās grass-fed and free-range and c) it comes down to $10-11 per kilogram, versus $14-20 for lean ground beef and $20+ for steaks.
VD is actually going very well, and I can see why so many top-level athletes have hired Stan for diet coaching. So far, Iāve managed to get leaner at the same bodyweight, and only stayed at the same bodyweight because this type of diet absolutely jacks up your metabolism.
In regards to training, as some may have noticed Iām doing Inverted Juggernaut Method programming from The Juggernaut Method 2.0 (Chad Wesley Smith) repeating lifts every 9 days. Iāve laid out the assistance such that I follow the main lift with 5 supersets of 10 reps each with two ālargeā assistance movements. The last set is again a set to failure. Following the first superset, I either do loaded carries (on Squat days) with a periodisation model from John Rusinās blog, 3 supersets for delts (set 3 to failure, on bench day) or 3 supersets for arms (set 3 to failure, in press day). So far itās going great and my bench and press in particular are flying up.
Outside the gym, Iām trying to stick to two 10-minute brisk walks a day, again on the advice of Stan Efferding. So far, it seems to be helping with energy and insulin sensitivity, both of which are goals of this protocol.
Overall, Stan Efferdingās advice seems to be top-notch, and Iām very much enjoying The Juggernaut Method.
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Where can I find info on the vertical diet. Iāll google itā¦
Is there a book?
Nah itās all free information. Stanās done plenty of seminars and podcasts talking about it with JTS, Supertraining, Wenning Strength and Thorās Power Gym. You can also see Dan Green and Brian Shaw talking about it in numerous videos concerning their current diets.
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Also following a close Vertical Diet, Once I hit 175lbs Iām going to maintain my weight and then over the summer try to get as close to 200lbs BW as I can using the VD
Still Prepping for my first comp as of right now, currently 8-9 weeks out and my lifts are going good. As of right now I canāt train events weekly sadly because my parents wonāt take me to the gym so Iām mimicking the events as well as I can
Iām sitting around 165lbs right now. Starting to feel worse about the gap between our numbers 
Good luck in advance, what events are going to be competed?
i hope you made good of the time iāve had off. soon iāll be starting the Danteism program and stuffing my face.
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No idea, havenāt tested, but Iām fairly certain Iāve got a 100kg squat in the bag now
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Nice! Hows the physique stuff going?
Am I fat? nah
Am I shredded? naaaaaaah
Same. Iām wondering how much weight i can gain before Iām fat lol. If Iām okish by 90kg (iām 85), Iāll go up to 95 and assess whether i keep going up.
Although weight loss isnāt my kinda thing.
Weight gain 
Weight loss 
Btw thereās nothing wrong with being inbetween, youāre doing good man.
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@duketheslaya asked, and the lord shall provide.
Big ass pump in this photo (and glorious gym lighting), just for consideration
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@j4gga2 pretty sexy. 8/10 but 10/10 if you send nudes no homo
Seriously though, delts and pecs looking awesome!
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7/10 for natty testes no homo
Cheers man, my shoulders are never that full so i reckon it was just a great angle and good pump
Youāre being a bit of a harsh critic to yourself. In your bday pic you posted a pic, and your delts were looking good with no pump. What delt work have you been doing lately?
Now it looks like Iāll be the one having to out angle you lol.