Category Archives: The Samurai Diet
EAT BIG AT NIGHT BABY…
What’s happening everyone? Hope the world is treating you good. If not, who cares? Keep walking on. Happiness is a state of mind, make your own circumstances, life is too short not to smile along the way, etc. In other words, yes I have been reading a lot of Bruce Lee. “Be like water my friends.”
I’ve also been hammering away on the new book project — how to make fat loss eating more functional for busy, working professionals.
I realized that one of the key concepts, perhaps the KEY CONCEPT, of all my plans is to structure the diet in a way that the majority of calories and carbs are eaten at night. I know that goes against everything you hear in the fitness industry. But guess what? If everything you heard in the fitness industry worked, the majority of the population would be ripped. Obviously, this is not the case, and we need to explore alternative methods to get the job done.
And this alternative works, trust me, and it is a sustainable plan for the LONG-TERM because it goes with, not against, social patterns and evolutionary-engrained, natural instincts.
Should I leave you hanging and tell you to wait for the new book? Nah, I don’t roll like that. I actually wrote about this topic in my first book: The Samurai Diet: The Science & Strategy of Winning the Fat Loss War. So for this blog post, I’ve decided to include a few chapters.
The new book actually will have a bunch more theory and science behind this process, but these excerpts are a good start for now. And of course the practical application, as always, should be simple. Which it is, and if you’ve read any of my previous work, I’m probably starting to sound like a broken record:
1. Eat a protein only breakfast
2. Eat a Paleo-style lunch (lean protein, non-starchy vegetables, and a piece of whole fruit).
3. Eat a Japanese Village-style dinner (lean protein, vegetables, and some low sugar, gluten free starch = sweet potatoes, potatoes, or rice).
Without further ado, here are the chapters from the book:
Hey guys and gals,
I like reading science studies — if you’ve been around for awhile on this blog you know I’m a nerd like that — but I don’t always rely on them to “prove” what I know works in the real world.
When I wrote the Samurai Diet, I was focusing on a plan that I believed to be not only effective, but functional and sustainable for busy, working professionals. Science can’t always tell you what that is. In other words, I was not just factoring in the physiological aspects of a diet, but also the psychological and social aspects. What works in the real world is more important than what sounds good on paper.
I’ve worked with real people in the real world for over 10 years, and what I’ve discovered is that for 90% of people with real jobs, the traditional fitness/bodybuilding nutrition approach of 6 small meals a day is impractical for the long-term. Sure, someone might be able to follow it for a short time frame while motivation is high (say for beach season, or for a Facebook picture update, or to trick people with your e-dating profile picture, etc.), but its not necessarily a sustainable lifestyle approach for a large percentage of the population.
And selfishly, I was interested in using practical experience to come up with a plan that would allow me (and others) to stay in year-round photo-shoot shape, without having to give up their career. On a side note, I’m not just hanging out in the gym working out and reading fitness mags all day like you may think. I make my living training, writing, consulting, and just overall hussling and bustling like anyone else who owns their own business. I needed an approach that would be as functional as it would be effective.
What I came up with, and the foundation of The Samurai Diet approach, is this:
1. Protein-only breakfast
2. Paleo-style lunch (lean protein, veggies). *Optional — some afternoon delight with your favorite cavewoman.
3. Japanese-style dinner (lean protein, veggies, combined with a select few starches: yams, potatoes, or rice). *Optional – a beautiful night exchanging pleasantries and other things with your favorite Geisha Girl.
You can see that the overall structure of my approach geared specifically towards fat loss is 3, lean protein-based meals a day. Since modern society is based 0n the 3-meal a day structure, I feel this is the most practical and realistic approach for busy professionals.
And then, I came across this Purdue University article and study the other day, implying that 3 lean protein-based meals may indeed be the best weight loss approach, even more so than the smaller, more frequent meal approach deemed “necessary” in the fitness industry. So its not just my opinion, there’s some University lab teams studying this stuff.
I thought I’d shoot you over the link, and highlight a few quotes. Here we go:
- Eating fewer, regular-sized meals with higher amounts of lean protein can make one feel more full than eating smaller, more frequent meals, according to new research from Purdue University.
- We found that when eating high amounts of protein, men who were trying to lose weight felt fuller throughout the day; they also experienced a reduction in late-night desire to eat and had fewer thoughts of food.
- We also found that despite the common trend of eating smaller, more frequent meals, eating frequency had relatively no beneficial impact on appetite control. The larger meals led to reductions in appetite, and people felt full. We want to emphasize though that these three larger meals were restricted in calories and reflected appropriate portion sizes to be effective in weight loss.
- Our advice for people trying to lose weight is to add a moderate amount of protein at three regular meals a day to help appetite control and the feeling of fullness..and if they are incorporated at meals when people do not normally consume protein, such as at breakfast and lunch, they may prove to be a nice strategy to control weight; promote satiety, which is the feeling of being full; and retain lean tissue mass.
- Eating frequency also was tested because it is a common belief that eating more frequent, smaller meals a day can lead to weight loss. One of the reasons for this belief is that older studies suggest people who are overweight and obese tend to eat fewer meals. As a result, the idea was that fewer, larger meals were contributing or encouraging overconsumption and resulting in obesity and that the people who were more successful with weight control were eating smaller, more frequent meals…But our findings turn that on its head.
- Second, we had more individuals struggle with complying with consuming six meals a day, specifically, of those in the study who were not compliant, 90 percent were specifically unable to follow the six-meal-a-day eating pattern. People told us anecdotally that they couldn’t stop work to eat a meal, even if it was small.
Appetite control, retention of lean muscle mass, AND some semblance of practicality? Sounds good to me.
Here’s the link to the full article which includes the research study at the end: Purdue University Lean Protein & Meal Frequency Article
Hope everyone is having a great Holiday season.
Just wanted to let everyone know these are the last few days The Samurai Diet book will be available for purchase through the website. As of January 1 we are taking it down.
But don’t worry, we have some cool new stuff coming in 2012. The Samurai Diet was a great start but incomplete because of its lack of a training component. We are putting together a more comprehensive package/product that will have all of our nutrition and training philosophies down in one place.
We are having a great time putting it together and look forward to releasing it soon.
It’s almost Fitness America Weekend. What does that mean? Absolutely nothing if you are a normal, sane person. But if you are a ridiculously vain bodybuilding or fitness person thinking to yourself what Ron Burgundy once graciously said aloud, “I look good. I mean really good. Hey everyone, come and see how good I look”, then it is a chance to put yourself out there in front of industry professionals.
Some of the best natural bodybuilders and fitness models compete in different events over the course of a weekend in Vegas. And I use the word “compete” loosely, because it obviously is a subjective sport with judging based on how you look. Its more about exposing yourself, if you get what I’m saying?
With all of these hyper-fit people gathered in one place, magazine editors, photographers, supplement, and fitness clothing manufacturers come through the Golden Nugget Casino to scout new talent. For the fitness-type, it means potential sponsorships, business opportunities, and partnerships.
With the pressure on, a lot of athletes will follow crazy, extreme, crash-diet and (over)training protocols to get in shape for this one weekend, unknowingly (or knowingly) compromising long-term metabolic, hormonal, and overall health. I guess if you are trying to make a living as a fitness model or athlete, you gotta’ do what you gotta’ do. But that’s NOT the route Kalai and I wanted to take.
Here’s the deal. We don’t make our living from being fitness athletes or models. I make my living writing about nutrition, consulting with companies, and training/advising private clients. Kalai has a career completely outside of the fitness industry (thank Bruce Lee Philosophy or whatever higher power you believe in) as a manager at one of the top medical schools in the country. But we get involved with the madness for a few reasons:
Hey everyone, I updated my blog on Musclemania.com, but people were telling me they were having problems accessing it. So I figured I copy and post it here, in case you were interested. Here it is in full:
Musclemania Blog Post 10.28.11
Its been awhile since we last had a chance to hang out and catch up, so hey, aloha, what’s up? Hope all is well with you. We’ve had a lot going on since the summertime, here is the Sportscenter-style recap:
1. Kalai and I officially entered the Model Division of the Fitness America Weekend.
I had planned on competing in the Musclemania Division, but we’ve been getting a ton of work as fitness models. The funny thing is I never got any damn work until my wife came around – so its probably more about her talent than anything. I just get to tag along, carry her bags, and sneak into a few photos . Regardless, I figured I see what the model show is all about. Besides, I get bored easily. That’s why I have the whole bodybuilding, pro wrestling, capoeira, rock band history thing going on. I like to try new things, and the model show will definitely be new for me. But I’ll be prepared. I’ve hired Derek Zoolander as my coach, and he’s been showing me both the Blue Steel and Blue Magnum poses.
2. We had the tremendous opportunity to partner with a start-up company out here in Silicon Valley called GainFitness.
(GainFitness photoshoot w/ Nate and wife Kalai Diamond)
Dude, these guys are going to change the fitness industry. They want to become sort of the I-tunes of fitness, and they definitely have the technical skills, network, and business savvy to pull it off. Essentially, they have/are creating computer algorithms, mobile apps, and downloadable workouts to provide personal training-style guidance, program design, and workout progressions at a much more affordable price. This is going to make DVD’s that don’t customize the workouts to the individual obsolete. The cool thing is they tapped us as their lead models/talent for their platform and product launch. I’m glad we got in with them now before they blow up in the industry and become big time!
3. My first book was published, The Samurai Diet: The Science & Strategy of Winning the Fat Loss War.
(The Samurai Diet book cover)
I started writing a regular column for a fitness/strength training magazine about a year ago. It gained popularity, the articles got a ton of hits, and then people started asking me if I was ever going to write a book. The thing is, I had been working on a book for years. The audience demand (previously I thought if I wrote a book, my wife, my five brothers/one sister, and I would be the only ones reading it) was just the pressure I needed to finally “get ‘er done”. Here’s the link to its Amazon page if you want to check it out: The Samurai Diet.
Alas, you grow tired of my blabbing, belly-aching, and the guillotine choke I’ve had on your time. I’ll post up again before the show with an update of our current condition.
Thanks a ton for the support over the years. Take care!