World's Strongest Diet, Who Made It?Dec 24, 2021
Why are we on these stairs? There's a guy up there. Look zap. I can not see it. Oh yes, she invited us up the stairs with them. us the stairs are just the beginning but we need to get to the stairs first maybe even prepping your squats in the next video yeah a lot going on this is the first oh that guy is stan stan i like yeah the old man needs to warm up get up it takes a while this old jalopy i'm like the tin man without the oil can so he'll give me a few spins and then you're just gonna hop i'm just gonna hop you're
madeof rubber am I know I'm supposed to run as fast as I can, as fast as you can't, that's how this works, okay, you want some good? yeah believe me you're not just going to hold the camera you're actually going to help us today yeah teach us stuff absolutely right you work with sta n I do good
dietco-author good co-author of the vertical
dietabout to feature a Serious case to these guys because they're going to trip over their own feet just look then why stairs well we've got a good hip workout always good to get your heart rate up and stairs tend to be pretty low impact compared to running on the track you just did the other day yeah so i have a bit of an advantage i broke it down first i tell him to do his whole squad max and his mile in under seven minutes or 7:30 what was that something like that yeah and then I immediately decided that I would take him to the stairs to the squats because he already knows that he is exhausted who is the
strongestand fastest bodybuilder powerlifter in the
worldpretty close man who was pretty close actually what is that going as a person aje cartoon i think i can beat you wait you never beat me i mean again i feel good i think i got this yeah yeah okay he saw my call.
Are you going to stumble on the step instead of investing in EF T's or similar bonds? I'm investing in Apple every day I slipped on one of those stairs down there I think it only hit about four steps Sorry we have to eat Now it's time to eat it's always time to eat yes we do five minutes of exercise no 1000 calories that's the way it works yeah everyone that has a garage and we've noticed it's a trend that they train this is correct. it's going to be he's going to be diagnosing your squat just so you can keep getting better at it well he's like a psychic because he looked at my squat and thought maybe i had knee pain and that's why i changed my squat form to what which is now to prevent knee pain but he thinks he can improve it he probably burned like 150 calories so we have to drop about a thousand so put the World's Strongest Monster Mash with scrambled eggs and you know what it's not all the way he
madeyou eat. a little more i said how many iterations of monster mash like the food prep company you did before you settled on one you know it took a little bit of time we tried to source the ingredients from the same place i used to buy all my ingredients usually costco , so we got our bison from a wide variety bison from Colorado and we had to get very high quality bone broth to cook everything in bone broth or beef tallow instead of vegetable oils Wow once we got everything the chefs were able to put together a good menu pretty quickly mmm it tastes fantastic i had to experiment a bit with the ingredients but the Monster Mash is simple you know it's ground bison or ground beef it's a little bit of white rice a little bit of bone broth and then we throw in some scrambled egg ours has a little bit of bacon in it yeah it gives it that extra flavor and the deluxe version has spinach and bell peppers so it's very easy to eat , that's the one I usually eat the most, we have a complete menu obviously ly we have you know fresh cod salmon we have good we are ready we have the
strongestmash monster pair of the ones here hop dish these up this is our deluxe with spinach that Stan has two microwaves yes of course I have kids I can't I'll be competing with my own kids for food You've trained with the strongest men in the world Yes now you're going to eat crackers You used to weigh about 300 pounds and having to eat a lot all the time Would you rather where you are now? or you oh yeah so many things here the hardest part of gaining mass the size and competing in you know a strength sport you know even if you are an offensive lineman and football or your powerlifter or a strongman your job is really to eat yeah you can't maintain a calorie surplus you're going to stop growing and getting stronger at some point that gets harder and harder as you get older obviously and there are some concerns about the types of food you eat and the amount of body fat you have It's going to determine whether or not you're going to split those nutrients into muscle or you're going to end up with insulin resistance and fatty liver and high blood pressure, the partitioning of those nutrients into fat, so you have to be careful how you do it. you do i think luckily because i dieted competed in bodybuilding and then ate to compete in weightlifting that i was able to re-sensitize my body so that when i recovered i could gain more mu sculo become more sensitive to insulin and when I learned over time to use the right foods we also talked earlier about the fact that you need the right amount of choline to help the liver prevent fatty liver disease and that only comes from one dozen eggs or about six eggs a day that's actually a thousand milligrams of choline and the bigger it gets The more food you have to eat I'll throw more whole eggs into the diet and overall I'm trying to keep fats pretty reasonable and drive carbs.
I use carbs, it's a little less likely to convert fat as fast as fat will be converted and stored as fat, you get a chance to build muscle with those carbs in a fuel workload and create the anabolic environment within the muscle, so it's a kind diet specifically to gain more muscle than fat if possible and eventually you're going to peak and probably will. I would recommend to most people who should be on a regular diet. they do themselves a disservice to potentially create the type of body or environment that doesn't deliver nutrients very effectively, so I would recommend they take some time off and put it on a diet.
That's what I did with Hoffler. 50lbs initially and they're back bigger and stronger than they started out so sometimes one step back two steps forward is smart and let the body rest you wouldn't max it out every week for an e for an extended period of time you would have overtrained and the same is true in terms of eating max and trying to maintain that amount of mass for that amount of time, essentially eating d loads and you do D loads to train which you certainly should do D a lot to eat I don't think you have to go down to 5% bodybuilder style, but you should be under 15 years old. lose 15% if you do it right you're going to lose less strength you're going to lose some mass move mass you'll get a little weak but I can barely bench press 400 after a bodybuilding show and eight weeks from now I was mentioning 600 because Oh my gosh, the rebound delays gratification.
I guess in the service you just cycle your training and the Russians always talk about having five year plans that go full force all the time, only maxing out twice a year. a few reasons one low fodmap low gas you end up eating high gas vegetables that are hard to digest, they end up in your large intestine and then the bacteria that break them down convert them to methane which can be adverse to digestion for both large who are trying to eat a lot of food and for people who are dieting for bodybuilding shows and physique figure bikini shows ending up with massive amounts of bloating and hungry gas from high raffinose yes fermentable FODMAP does all die plant monosaccharides with high in raffinose, so that's pretty important is that the digestion part, so I use low-gas vegetables like spinach, squash, root vegetables, like carrots, that kind of thing, so I think vegetables are informative and purposeful, fiber and in particular can be beneficial in reading the toxins out of the body, but i'm wary of my athletes How much of that I throw at you because there might be alternatives at Costco this is your our ride we are alive yeah let's do a little Costco trip nothing else this is not shopping to feed the mountain it's just us talking about what we buy for what we currently buy it is vertical diet 3.0 but in Virg left 4.0 i have decided to add phosphor muffins by the dozen aha yeah this will all be new this is you you said a dozen send us your advance young man you can start adding these with each meal, probably recommended, no, no amount of lettuce, I'm heading for spinach, good for potassium mainly. and again low gas vegetables we talked about vegetables before but it's not that the vegetables that I don't recommend the high casing knows that vegetables are bad for you it's just that I prefer to use the ones that are easy to digest and even the ones that are the high raffinose content is individualistic, dosage dependency and how they are prepared matters so if you cook them well enough to make them soft you will have less digestion problems and if you don't eat too much too often you won't you'll have that cumulative effect of the methane from the gas and the large intestine so just to curb the bloating, not that they're bad for you, but I'm just trying to minimize the digestive upset and avoid some of those anti-nutrient issues that might prevent iodine uptake so I choose low gas vegetables spinach pumpkin we'll get carrots you know something a root tuber is a little easier to digest though man take a bra Yeah, this part of the deal, this big boil.
I don't even know what that is. It's not eggs, it's just Cola, dude, it's Cola, anything you have to smell first shouldn't be eaten, yes, vitamin C, citrus fruits. at the same time potassium is another one that surprises people potatoes are actually very high in potassium way more than bananas as much as bananas yeah for the same serving size it actually ranks low on the list, our technology, we're overly cautious, but we're trying. you know big athletes or people with digestive issues we have to be a little careful so we try to give them the foods that are least likely to stress them out and have the most micronutrients so they are looking for what I am What follows of this is that being a great athlete can never be a pig.
It's less about farting and more about constipation. Stan or upright mushrooms. What about Phyllis Ivan? This could also be high in gases. They are a great source of vitamin D. I asked people to listen to their body and we tried to give them an idea of how to prepare them and how much of them is tolerable. You know, some like sweet potatoes, 1/2 cup might be tolerable for most people, but you'd go. to a normal potato if a normal potato there had less gas potentially if you have digestion problems all in focus this is the closest yes you're right i couldn't find the normal one with little pulp but i'm not too concerned about that ok just some berries there o h great oh just wait you could have been there yeah sometimes people don't do very well with citrus it upsets their stomach so let's go to other berries a blueberry or a strawberry or even as a melon. watermelon i usually go with the cantaloupe type i'm thinking inside hands amazing eat a fruit it will have a little more fiber so it will be a little more satiating but if you have people who are trying to gain weight many times they will grow more towards the walk-in juices because that will reduce the heat you know it will stimulate the appetite a little more yes oranges and potatoes are the two highest foods in the season the index keep you going. full longer and well just because it seems like that's how people respond to those foods there's a little bit of fiber in them there's a lot of starch in the potato how do you know yeah those are the things that keep people full longer and that It is one of the things you have that my The subject of diets is hunger, that is why people leave a diet hungry and low, if they get tired or hungry, they will lose them with the diet.
I found this in many convenience stores in Japan the calorie buddy yeah sure it wasn't from Australia it has nothing on it but it has a lot of kanji on the back so for people who are always on the go kneading a shape easy to consume energy and nutrition, but to practice, work, study, sports or any busy time, it seems that they are directly competing with they do not control the match they removed the energy of 5 hours seems like a sponge what does it look like some shit I would be scared to eat anything again the sniff test doesn't give me much confidence that this would be something I want to eat Oh no thanks for offering even though youI appreciate it, it's up to you in case it's poisoned, right?
I'm going to wait about an hour and see how you respond to the river of calories the chocolate tastes like very chalky chalky chocolate it takes I don't know it's like one of those Gatorade energy bars or whatever but it doesn't have any protein , yes, well, I have often said that I don't eat foods that I like. I eat foods that I like and I make that decision about an hour after eating, so I'll wait about an hour and watch them run to the bathroom. building a base of highly bioavailable micronutrient dense foods potassium trying to get forty seven hundred milligrams of potassium today is hard we have to be deliberate about it which is why i have a potato in all my athletes diets obviously hawthorne should i eat them and recently?
Worked with Nadia and22 third at the Olympia now she ate a potato every day fit fruit every day a steak every day is part of building the micronutrient foundation for them to be healthy she has never tried to track her before Potassium I really like it. We encourage you to try to get four to seven hundred milligrams and it will channel it into the right foods to eat, so take a good amount of potassium and suddenly those problems will be gone. the benefits of both plus potassium tends to curb hunger you're satisfied you don't have cravings because potassium binds glucose to form glycogen and that helps minimize the amount of sugar cravings people have so these they are 90 percent lean on the ground beef so you can choose how lean you want it to be we really like it to be around 90 percent or more in terms of the whole cut so the top sirloin of the stakes will be a bit leaner than the ribeye. round or round steaks will probably be the leanest you will find, some of them are almost as lean as chicken, they are actually loaded with b12 iron, zinc, selenium and are very nutrient dense.
Here's an 88 12 burger. Sure, it's perfectly fine. everyone absolutely has all the micronutrients we're going after and you know it's more cost effective. I guess people use this with Hawthorn sha as if they want to add more calories that they just have to use one rib because it's fattier. and if they wanted to cut calories I would take it to a top sirloin. This is what we initially did with both of them to get them to lose weight and then just switched them back to a ribeye when they wanted back. up to the same but not at the same time audience started on nyc steak after a few weeks when she plateaued on her weight loss we moved her to a top sirloin and after a few more weeks when she plateaued on our weight loss weight we took her to a top round of sirloin and that's where she ended up she had round steak which I had I think it was 12 ounces at least twelve ounces of steak the day before the morning of the competition she was on stage so never we went away from red meat e especially for women need that iron tend to have anemia tend to have amenorrhea b12 is something in terms of its energy so we keep red meat there throughout the whole prep for both ends of the spectrum whats up with the octopus is so good?
I never had it, yeah, no, and I'm sure it's fine. I have it. I don't know if this is octopus leather. sushi in general and this is the theory ok this is just know molly it's not like that you don't know I can smell it omg this isn't diet advice for everyone but I'm just saying things with that texture they should be raised and not bitten it's just my theory here you want to lick this time yeah guys smell guys i don't know man it really smells i think it smells good you gotta try it you like this i'll try. that tomorrow today i'm on my thing oh my god that was a pittance or what's a plastic bag in there so far no i can't forget the oranges we already talked about these guys here let's get in mm-hmm i can fruit fruits great for energy i keep fruit in all my dieters diets and not just again because we talk about the high let's say shit but it actually increases body temperature and therefore increases the liver yeah and you know 80% of the thyroid is converted in the liver from t4 to t3 the enacted to active forms so i know people complain about fructose but you can eat almost as much fruit as you want and I think studies have been done up to 20 pieces at a time with fruit and it also has minimal effect on blood sugar that insulin secretion your training will actually give your body a second source of energy to make ATP because is part of its pathway as lactic acid and you can convert back to lactic acid maybe in feet or Cori cycle so if you have that with glucose you have another additional source so what is the merit behind Larry and Thor hitting some of honey what is fructose?
S.M ah okay and that's an added benefit when you get to the sugar sources when you get sucrose or that's fructose and glucose and honey is 40% fructose when you get to the sugar sources mm-hmm double the absorption rate usually it could only take about a gram per minute yeah when you get a second sugar source and again this could be dextrose and fructose this could be dextrose and maltodextrin this could be any two sugar sources , double the absorption rate now you're absorbing 2 grams per minute from your workout add salt to that you can get to almost 3 grams per minute I'd give caffeine to that up to 4 grams per minute so we use that mixture when we're training, say, CrossFit athletes or UFC fighters like to workout or intra and post so they rehydrate faster for their second workout of the day becomes really beneficial and critical expect caffeine in small amounts. ades up to around a hundred milligrams yes, what if you take a large amount of it fresh and wild?
Cause I ts nine any night yeah Wow some fish that you're looking for that you're getting other than the epa and DHA focus is that those are the main things obviously it's a protein and then our omega-3s are epa and DHA and I know So people get really excited about controlling cholesterol with EPA and DHA or omega-3 supplements, but really the main mechanism that gives you back when you take omega-3 supplements and when it comes to cholesterol is in terms of cholesterol reduction. triglycerides is that it peds glucose uptake from the small intestine, so it seemed to me that a better way to do this would be to reduce carbohydrate intake and possibly employ some of the other benefits of getting more sleep, 10 minute walks obviously, calorie deficit yes exercise that would be that would also lower your triglycerides yes you are supposed to take plenty of omega-3s you can get all the EPA and DHA you need with two servings of salmon a week that has been shown to provide some health benefit with this whole supplement. the extra bill comes up particularly with supplements you don't know those two lights have been oxidized and anodized there really isn't so I'd rather you got it from a source oily fish sardines is another here that can give you something if you prefer obviously people are worried about eating salmon every day maybe cut back and get too much mercury yes that would be less likely with sardines if you can if you can tolerate them but the twice a week also within the mercury recommendation yes absolutely this is one of my favorites do you like that one yes it has a funny look yes oh it has a cartoon inside football burgers burgers yes why everything you ate so far from these packets looks like something you would excrete thats what i say and eggs yes a big component of diets this is like nature's multivitamin eggs and you'd think that's a bit of a contradiction but when i had mouth thor and shaw i They tried to improve their children.
Its function is the first thing you have to do to eliminate fatty liver disease and that is choline and six eggs a day to give you a thousand milligrams of choline, which is the recommended dose to prevent or cure fatty liver disease. those people who eat the most eggs have the least saturated fat overall its daddys liver disease actually when you look at alcoholism in india those who eat the most saturated fat have the least amount of booze booze and fatty liver disease byproduct so i throw all my athletes women in particular because biotin in eggs skin hair and nails people who are dieters get adaptation metabolic and possibly some low thyroid function. deficiencies their hair starts to fall out what is the post and eggs any of your athletes are eating on their birthday? 36 eggs a day Bryan Shaw eats six eggs with each If you say yes in six meals, now the biggest concern is that people immediately have all cholesterol levels.
More recently, the USDA has introduced in its latest dietary recommendations that cholesterol is no longer a nutrient of concern. You can eat as much as you want. diet doesn't result in high cholesterol bloodstream cholesterol unless you have familial hypercholesterolemia and that's a small percentage of the population and then they looked at the athletes are actually regular people in their 50s and 60s and compared them to groups who exercised together and those who consumed an equivalent amount of protein from egg whites compared to whole eggs, those who ate the whole eggs had an enhanced hypertrophy response and a significantly improved strength response as a result of eating whole eggs and better insulin sensitivity - all good Reasons to eat eggs I have them in all your diets and some people may not be able to tolerate eggs in general.
Speaking, it's the egg whites that are causing the problem for us, it's the avidin in the egg white that's harder to digest, so I'd rather they try to keep the yolk in maybe a boiling heart and just eat the yolk to keep nature. multivitamins in their diets and eliminate the problem that in some cases it may just be peanut butter with egg white to soak up all the fat soluble nutrients you need to have a decent amount of dietary fat too so if your fitness coach strength or your diet coach scoops out the egg yolk and puts some peanut butter on it and punches it in the throat we go ahead and put some milk in here milk is certainly fine if some people with intolerances can tolerate it lactose is ok we are trying to get calcium and if you are lactose intolerant then those people can tolerate yoghurts and we will choose some yoghurt at a time which seems to be less cheap or hard cheese to get your calcium which you could use as a cheese cheddar calcium is very important it's important for muscle tissue activation it's not just about the bones so it's really critical for the ner you saw they send signals once again i can tolerate milk ok and again it might depend on the dosage someone could handle four ounces but maybe not 12 ounces so if you are lactose intolerant try yogurt that doesn't work try cheese if that doesn't work then let's say a canned salmon or sardines on the bone and you can get calcium from those sources too. got kicked out of Costco for filming ok yeah but we've managed to pick up a few last few items obviously bone broth which is huge it helps us with our digestion how does bone broth help chicken broth ? interchangeably and no you can't use stock cubes but any boiled bone will give you the collagen you need for my recommendation for the day so you might prefer chicken because it's the joints in particular rather than the long bones of the beef for you s is usually the way yes they do provide beef broth but this one in particular tastes great and then we also add with the rice some rice with potatoes again they are very filling can fill you up and possibly bloat you up too much So when I have an athlete who is a great athlete like Thora Shah or someone with a heavy workload like a UFC fighter or a crossfitter and they need a significant amount of calories just to fuel the workload then I could get them a car simpler but easier to digest soft ground shots I think it's 1,200 grams almost 5,000 calories of just white rice a day he gets his base his base from potatoes and fr utas the team gets their 47 grams of potassium but at some point we're just fueling the workload and mass we need the easiest source to digest and this can be eaten a ton even sometimes if you have to if you're trying to gain weight and it's very hard for you to eat we're going to sprinkle a little bit of dextrose on the rice not drive calories just to increase saliva and amylase production so it's easier to eat more when you tend to put the sugar in just a little bit which is what which is sushi, by the way, sugar rice really is, so don't worrymistake when you go to the sushi place and think that you are eating healthy food John, what have you been up to lately?
Buy meals online and have them shipped to me? I have to figure out my meals, we have a plan in advance, it's a lot of what I do for Shah and Thor is logistics to make sure they have what they need when they need it and it's convenient that you're not looking for food at the airport. or getting room service or a hotel is never good for the gut not good for performance so yeah we just walked in here cold this is typically what I would say if I were to get on a plane today and fly somewhere.
I'm going to come in here and I'm going to make a meal and I'm going to use and I'm going to show you how to use the thermos to heat that up so he'll stay warm for all of you on the plane, so here we go, it'll probably only take five and six minutes. I am always very close to being able to prepare a meal. One thing I did beforehand is grill all my burgers. I throw my sandburger patty on the grill and I grill it like a dozen of them and I put them in the ziplock bag and these are in the fridge so it's easy for me to make them real quick like we do it right now they're going to learn about monster mash tools on amazon for a couple bucks what am i? fans sent me a link for that.
What I'm going to do is prepare two meals. going out on a date at work maybe you are a real estate agent or you are a police officer or your nurse and you have to pack a meal to go to work instead of eating fast food or you have to get on a plane and fly to somewhere and you don't want to eat pretzels and you want to sit there and have a nice hot meal then you can make some takeout on the go with you, yes I used it on a paper towel rack to put my Lavinia oil on.
There will be eight bags. I do four with each. make up your mind oh I don't want the fats to oxidize in the yolk it's a finicky thing probably not a big deal if I'm traveling a long distance I'll make two or three meals when I went to the UK I put five thermoses in my paper on the hand luggage and place it under the seat in front of your question. The amenity collection thermos is there so just pull out one of these thermos lid get them on amazon for 20 bucks. I don't sell them. I'm just telling you it's life changing if you have to prepare meals and take them with you you don't have to use those cold Tupperw's they're stuff and they chase microwaves this will stay hot for about 12 hours so once I'm done cooking all the food I I'll eat half, I'll put the other half here, it'll be very hot, I'll put this lid on. in it and I can take it on the plane or I can take it with me wherever I go I have a seminar that day I can have a series of lunches just yogurt and could use a Greek yogurt this here is just a regular yogurt Trader's plain whole milk yogurt Joe's tastes delicious.
I think it's time to flip our eggs and I can go finish cooking now again. little ziplock I'll eat those right now and then this rice if you're in a hurry this bib makes sticky rice that they get at Costco these things are so convenient their rice bowls that are precooked take 90 seconds to get really hot sometimes when I pack a bunch of my meals frozen with me I always have a bunch of my upright meals here and if I'm not on the road I can take as many of these as I need I could wrap ten of them in a towel and put them in my luggage and check them into the plane and then stay in one place with a microwave and a fridge and then the next day I still have my thermos I can get up in the morning I can have breakfast I can heat up a couple of these and put them in a thermos I can go to a seminar and I have everything I need for the whole weekend oh I'm going to let you do the honors Samantha Mash just keep pushing down keep up great shape it'll be two meals yeah well I'd usually eat one now and I would take one for the road that we can put. both in a thermos and if they're piping hot and the food is moist when you put it in here it will stay hot.
I tested it with the heat pen after 10 hours and it's still 140 degrees so it will hold for a long time this actually takes on amazing flavor especially after a few hours it's on I just got this on amazon recently no tri magical How many of you eat a day to eat four puree? I'll probably need three mashes a day and I could have a separate breakfast and I could have a salmon or steak for dinner but most of the time during the day this is hot or steamy if you don't have this little tool here and just place with a spoon then you want to make sure you get a paper towel and make sure there's no food on the threads because after four to six hours that food would taste too good so there we have it so if you have a day busy or heading to a plane, if you are a nurse or firefighter, real estate agent, you are living in your trunk, that's the way to do it and you never have to eat meals that are not planned or expected you will have the calories you want food that suits you well so that is my recommendation the thermos for the road
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