…the above without straying too far in the other direction would be something like CICO + a balanced diet that seeks to hit most macro and micronutrients as well. For anyone interested, Stan Efferding's Vertical Diet is by far the best guide I've seen personally to putting together a nutrition program that seeks to hit these goals. (I'm not getting any money for saying that, of course.)
……没麸质，但我怀疑是谷壳里的除草剂诱发的，而且每个人都容易中招）* 杏仁酱（罪魁祸首，我当时想少吃点肉，结果翻车翻得极惨，去看看 Stan Efferding 的《Vertical Diet》，你就知道健身圈里的各种饮食法是怎么走偏、最后逼得老铁们只能靠吃牛肉末和白米饭维生的）身体方面的原因就这些。经历过后我才意识到……
…free, I believe that herbicides in the husk triggered it and that everyone is vulnerable to this one) * Almond butter (main culprit, I was trying to eat less meat and it backfired spectacularly, see the Vertical Diet by Stan Efferding to learn how diets go wrong in the health and fitness world and leave older lifters only able to eat ground beef and rice) That's all the physical side. I realize now after going through…
我当时每天得吃 10k IU 才管用。我几乎是偶然发现这个剂量的，当时我正开始跟着 Stan Efferding 的《Vertical Diet》吃，它把这个推荐作为日常复合维生素方案的一部分（内容比名字听起来靠谱得多）。在我看来，任何坐办公室的人都应该每天摄入 10k IU。疫情期间我把这习惯给落下了……
10k IU's a day is what it took me. I found that value almost by accident, while starting to follow Stan Efferding's Vertical Diet, which recommends that as a part of a suite of daily vitamins (it is much better than the name belies). IMO anyone who works a desk job should take 10k IU's daily. I fell out of the habit during covid…
……满足你每天的碘需求还有富余。我是早餐时吃它，因为晚点吃会影响睡眠质量。我是在听 Stan Efferding 聊他的“Vertical Diet”时学到这点的。
…your daily iodine needs and then some. I have it with my breakfast because having it later in the day can affect your sleep quality. I learned about this from listening to Stan Efferding talk about his "Vertical Diet."
我对它不太熟悉，但 Stan Efferding（绰号 The Rhino）在他的 Vertical Diet 里推荐了共轭亚油酸（CLA）。我发现牛肉加米饭几乎就是最理想的健美伙食，所以显然他是有两把刷子的。黄油绝对没问题。事实上，把2000年以前的大部分健康建议（比如清淡、低脂……）直接扔垃圾桶就完事了。
I'm not very familiar with it, but Stan Efferding (The Rhino) recommends conjugated linoleic acid (CLA) as part of his Vertical Diet. I've found that beef and rice is pretty much the ideal bodybuilding food, so he's evidently onto something. Definitely yes on butter. In fact, just throw away most pre-2000 health advice (lite, low-fat,…
……在不走向另一个极端的前提下做到上述这些，大致就是 CICO（热量摄入与消耗）加上一份兼顾大部分宏量和微量营养素的均衡饮食。有兴趣的话，Stan Efferding 的《Vertical Diet》是我个人见过的、用来制定兼顾这些目标的营养方案里最棒的指南。（当然，我说这话一分钱没拿。）
…the above without straying too far in the other direction would be something like CICO + a balanced diet that seeks to hit most macro and micronutrients as well. For anyone interested, Stan Efferding's Vertical Diet is by far the best guide I've seen personally to putting together a nutrition program that seeks to hit these goals. (I'm not getting any money for saying that, of course.)
……没麸质，但我怀疑是谷壳里的除草剂诱发的，而且每个人都容易中招）* 杏仁酱（罪魁祸首，我当时想少吃点肉，结果翻车翻得极惨，去看看 Stan Efferding 的《Vertical Diet》，你就知道健身圈里的各种饮食法是怎么走偏、最后逼得老铁们只能靠吃牛肉末和白米饭维生的）身体方面的原因就这些。经历过后我才意识到……
…free, I believe that herbicides in the husk triggered it and that everyone is vulnerable to this one) * Almond butter (main culprit, I was trying to eat less meat and it backfired spectacularly, see the Vertical Diet by Stan Efferding to learn how diets go wrong in the health and fitness world and leave older lifters only able to eat ground beef and rice) That's all the physical side. I realize now after going through…
我当时每天得吃 10k IU 才管用。我几乎是偶然发现这个剂量的，当时我正开始跟着 Stan Efferding 的《Vertical Diet》吃，它把这个推荐作为日常复合维生素方案的一部分（内容比名字听起来靠谱得多）。在我看来，任何坐办公室的人都应该每天摄入 10k IU。疫情期间我把这习惯给落下了……
10k IU's a day is what it took me. I found that value almost by accident, while starting to follow Stan Efferding's Vertical Diet, which recommends that as a part of a suite of daily vitamins (it is much better than the name belies). IMO anyone who works a desk job should take 10k IU's daily. I fell out of the habit during covid…
……满足你每天的碘需求还有富余。我是早餐时吃它，因为晚点吃会影响睡眠质量。我是在听 Stan Efferding 聊他的“Vertical Diet”时学到这点的。
…your daily iodine needs and then some. I have it with my breakfast because having it later in the day can affect your sleep quality. I learned about this from listening to Stan Efferding talk about his "Vertical Diet."
我对它不太熟悉，但 Stan Efferding（绰号 The Rhino）在他的 Vertical Diet 里推荐了共轭亚油酸（CLA）。我发现牛肉加米饭几乎就是最理想的健美伙食，所以显然他是有两把刷子的。黄油绝对没问题。事实上，把2000年以前的大部分健康建议（比如清淡、低脂……）直接扔垃圾桶就完事了。
I'm not very familiar with it, but Stan Efferding (The Rhino) recommends conjugated linoleic acid (CLA) as part of his Vertical Diet. I've found that beef and rice is pretty much the ideal bodybuilding food, so he's evidently onto something. Definitely yes on butter. In fact, just throw away most pre-2000 health advice (lite, low-fat,…