Stan Efferding

And throughout my career, I've had to do both. I've had to bulk up and I've had to diet down. So I have some unique experience, obviously personal experience, but I also partnered with many years ago, Dr. Damon McCune, who's a PhD in exercise physiology. He's a registered dietitian who was director of dietetics at UNLV.

And throughout my career, I've had to do both. I've had to bulk up and I've had to diet down. So I have some unique experience, obviously personal experience, but I also partnered with many years ago, Dr. Damon McCune, who's a PhD in exercise physiology. He's a registered dietitian who was director of dietetics at UNLV.

And throughout my career, I've had to do both. I've had to bulk up and I've had to diet down. So I have some unique experience, obviously personal experience, but I also partnered with many years ago, Dr. Damon McCune, who's a PhD in exercise physiology. He's a registered dietitian who was director of dietetics at UNLV.

And we carefully went through all the recommendations that we made and make sure that they were science-based and provided, uh, links to peer reviewed, published research videos and articles. So everybody that reads our information has access to, you know, the science behind it.

And we carefully went through all the recommendations that we made and make sure that they were science-based and provided, uh, links to peer reviewed, published research videos and articles. So everybody that reads our information has access to, you know, the science behind it.

And we carefully went through all the recommendations that we made and make sure that they were science-based and provided, uh, links to peer reviewed, published research videos and articles. So everybody that reads our information has access to, you know, the science behind it.

The big things I learned about bulking was, uh, I, I ate too and too big of a calorie surplus and I gained too much fat at times, which ultimately you just have to die at all office and athlete. Um, and so I, my biggest thing now is to use a smaller surplus to take a longer time course to try and gain as much muscle and as little fat as possible. So that was the biggest thing that I learned there.

The big things I learned about bulking was, uh, I, I ate too and too big of a calorie surplus and I gained too much fat at times, which ultimately you just have to die at all office and athlete. Um, and so I, my biggest thing now is to use a smaller surplus to take a longer time course to try and gain as much muscle and as little fat as possible. So that was the biggest thing that I learned there.

The big things I learned about bulking was, uh, I, I ate too and too big of a calorie surplus and I gained too much fat at times, which ultimately you just have to die at all office and athlete. Um, and so I, my biggest thing now is to use a smaller surplus to take a longer time course to try and gain as much muscle and as little fat as possible. So that was the biggest thing that I learned there.

I was doing the, the, uh, uh, the seafood diet, eat every time you see food, it was the gallon, a whole milk a day. And, uh, I used to drink these shakes at night, uh, with, uh, uh, ice cream and, and protein powder and, uh, you know, banana and the whole nine yards. And there would be these giant 1500 calorie shakes that I would slog down.

I was doing the, the, uh, uh, the seafood diet, eat every time you see food, it was the gallon, a whole milk a day. And, uh, I used to drink these shakes at night, uh, with, uh, uh, ice cream and, and protein powder and, uh, you know, banana and the whole nine yards. And there would be these giant 1500 calorie shakes that I would slog down.

I was doing the, the, uh, uh, the seafood diet, eat every time you see food, it was the gallon, a whole milk a day. And, uh, I used to drink these shakes at night, uh, with, uh, uh, ice cream and, and protein powder and, uh, you know, banana and the whole nine yards. And there would be these giant 1500 calorie shakes that I would slog down.

Uh, it didn't matter whatever it was, pasta, pizza, pancakes, you know, whatever it was just to drive calories. And I found that wasn't a very effective method. I got fatter, and it was very hard to get down all the food, and it caused a lot of digestive distress and diarrhea and soft stool, things that I often see with bulking athletes, a lot of problems with digestion.

Uh, it didn't matter whatever it was, pasta, pizza, pancakes, you know, whatever it was just to drive calories. And I found that wasn't a very effective method. I got fatter, and it was very hard to get down all the food, and it caused a lot of digestive distress and diarrhea and soft stool, things that I often see with bulking athletes, a lot of problems with digestion.

Uh, it didn't matter whatever it was, pasta, pizza, pancakes, you know, whatever it was just to drive calories. And I found that wasn't a very effective method. I got fatter, and it was very hard to get down all the food, and it caused a lot of digestive distress and diarrhea and soft stool, things that I often see with bulking athletes, a lot of problems with digestion.

And then when I would diet down, I would over-restrict. I would eliminate things like red meat, things like dairy, things like whole eggs, things like... even fruits for some people.

And then when I would diet down, I would over-restrict. I would eliminate things like red meat, things like dairy, things like whole eggs, things like... even fruits for some people.

And then when I would diet down, I would over-restrict. I would eliminate things like red meat, things like dairy, things like whole eggs, things like... even fruits for some people.

And now what I've just mentioned is what a common, uh, the common things that women in particular sacrifice under these guru diets that they get from these, uh, quote unquote physique coaches, uh, for years there, it was, you were just allowed to eat, uh, you know, white fish, boneless, skinless chicken breasts, broccoli, uh, you know, a little bit of, uh, uh, olive oil.

And now what I've just mentioned is what a common, uh, the common things that women in particular sacrifice under these guru diets that they get from these, uh, quote unquote physique coaches, uh, for years there, it was, you were just allowed to eat, uh, you know, white fish, boneless, skinless chicken breasts, broccoli, uh, you know, a little bit of, uh, uh, olive oil.