What’s up my beach physique clique? We’ve interrupted our regularly scheduled blog post programming and e-course teachings for some impromptu feasting. Go ahead and just let that take your imagination wherever it wants to go for a gluttonous or perverted moment. No judgements here.
I just wanted to share this podcast episode with my friends over at First Callout. They are some cool dudes and have had some epic guests on their show (at least if you are a bodybuilding, physique, or bikini nerd), so to get to be a part of it was an honor for sure. Its a show primarily geared towards physique peeps, but don’t let that scare you off. We covered a broad range of topics that I think will help anyone interested in a practical and sustainable approach to fat loss and physique enhancement.
Here’s the promo for it. They did a cool job. And you’ll notice clips scrolling through this very website that you are on right now. Its like frickin’ Inception — a dream within a dream…
After listening to it (I’m like every other egotistical fitness dude on the planet = I love to hear myself talk), I was actually surprised how much we covered in just over 20 minutes. Hey man, when I’m excited I ramble, swear, and talk fast. If you’ve been following this blog for a while, have read any of my books, or are currently taking our Beach Physique course, this podcast provides a nice, precise review of my overall nutrition approach. Some FitnessCenter highlights:
1. Why targeted calories, macros, and food choices matter more than diet structure, and you should use whatever meal frequency and food distribution pattern makes your plan as practical as possible to follow. That includes, but is not limited, to my intermittent fasting and feasting approach (and of course when I say my, I mean evolution’s).
2.We talked about the Belle Curve distribution of meal frequency patterns that I’ve seen work best in my experience. *The reverse of a warning — our conversation was not as boring or geeky as that sounds.
3. Why I don’t believe in either the extreme OCD bodybuilding approach, nor the extreme calorie counting/IIFYM (if it fits your macronutrient)/eat whatever you want as long as it fits your diet numbers approach. Most would best be served following the middle ground approach (well, leaning more towards clean eating) for flexibility, functionality, and overall health (including psychological health).
4. The difference between working with elite athletes vs. the general, busy professional demographic.
5. A step-by-step (oooh baby) guide of how I might transition someone from no nutrition knowledge and out of control Y2K eating into a more targeted fat loss plan, and all the way to intermittent feasting fat away for good, if that is what they so desire.
The goal of this post was to give you a break from having to read my bullshit, and just let you kick back and listen to it. So I’ll go ahead and remove my pudgy fingers from the keyboard now, and get this podcast party started. Click on da link below to listen.
I’ve been “social media-ing” about a few recent nutrition talks I’ve given, and “Da People” have voiced their passionate desire to taste a few samplings of these epic events. As the humble Westley once said to Buttercup in the Princess Bride, “As you wish”.
DESIGNING DIETS FOR BUSY PROFESSIONALS
I take a slightly different approach when designing diets plans for busy professionals then for athletes. We need to prioritize, and focus on the highest level steps first in order to produce the fastest, most effective, and most efficient results. I believe that path is different based on different demographics. In this first video clip, I talk about the strategy I take with busy professionals:
- Improve Crappy Food Choices
- Find a Diet Structure That Works as a Lifestyle Plan
- Integrate Targeted Dietary Numbers for Higher-Level Physique Goals, Over Time
DESIGNING DIETS FOR ATHLETES
The game is different for athletes, and fitness freaks and geeks. Although the broad topics remain the same, the order of strategic importance changes. In this second video clip, I talk about the approach I take with athletes:
- Focus on Detailed & Targeted Numbers First
- Emphasize Good Food Choices
- Find a Practical & Sustainable Diet Structure
POST-TALK Q AND A
I debated putting up a third clip of the bourbon-fueled post talk Q and A’s, socializing, mingling and tingling, etc. But:
1. I’d need to get a bunch of release forms signed by the participants. Ain’t nobody got no damn time for that.
2. I’d like to keep this site rated R. I’m not ready to annoy you with all of the pop-ups that “pop up” on XXX-rated sites.
Totally just kidding by the way. I’m a big talker, but not as cool as I pretend. However, one thing can’t be denied — the people have always loved “The Miyak(i)”, and “The Miyak(i)” the people. Maybe my trustee white board will visit your town soon.
In this installment of the video Q & A series, we try to uncover some of the potential reasons why a dieter is suffering from low energy and increasing body fat.
WHAT WE COVERED
- The no bullsh*t truth. No diet structure — whether it be Intermittent Feast, intermittent fasting, traditional bodybuilding/fitness nutrition and the 6-Shooter Spread — is a “miracle cure” that allows you to overlook diet fundamentals. Don’t let anyone — including me — sell you that their system is more important than nutrition basics.
- Examples: Intermittent Feast will NOT allow you to lose fat if you’re in a calorie surplus. Intermittent Feast will NOT allow you to eat crap and be healthy. Intermittent Feast will NOT provide you miraculous energy if you are combining no-carb diets with anaerobic training, etc.
- 1. Get Your Diet Numbers Right. This is the most important step to achieve any body composition goal — targeted calories based on the physique goal, adequate protein to support lean muscle mass either way, the right distribution of carbs and fats based on activity levels, etc.
- 2. Optimize Food Choices. This takes care of the health aspects of a diet and can make it a lot easier to stay within your numbers (real, whole foods are way more satiating than refined foods).
- 3. Find a Sustainable Diet Structure. Meal frequency and food distribution is predominantly about making your diet plan practical, sustainable, and functional as a lifestyle plan. Use whatever works best. I believe in Da Feast!
- My continuing battles with my frickin’ Whiteboard.
I was recently a guest on a popular fitness podcast in Austria — Power-Quest. We had a great time talking about a variety of topics related to fat loss nutrition, training, and looking ripped year-round.
Listen to the full interview here: 388 (Gold): Nate Miyaki — Ein Samurai im Kampfermodus
*Scroll down and click on the title. The portion with me is in English, and it starts at 13:50 and ends at 47:50.
- What Nate’s 2000 calorie dinner consists of, hahaha….
- How you can structure your diet in a way to eat a big, satiating meal with carbs at night, even in the most aggressive fat loss/cutting phases. No more starving on lettuce leaves at night to get lean.
- Why calories and macronutrients are exponentially more important than diet structure.
- How Intermittent Feast pulls principles from natural bodybuilding, The Paleo Diet, Sports Nutrition, and intermittent fasting protocols.
- A brief comparison of 5-6 small meals a day vs. 2 meals a day, and why the latter can work as an excellent fat loss & physique enhancement plan (from physiology to practicality to sustainability).
- Giving credit where credit is due — Serge Nubret (as the athletic) and Ori Hofmekler (as the intellectual & scientific) pioneers of intermittent fasting/feasting protocols.
- The problems with extreme bulking & cutting phases.
- Why you can use bodybuilders for inspiration, but also why you shouldn’t try to follow the protocols of drug enhanced athletes (unless of course you want to take that route, no judgement here).
- Why I love red meat.
- Sane, unbiased protein recommendations.
- Why you should put more focus on the basics of a sound nutrition plan vs. the overuse of supplements as miracle cures.
- Why there is no one right way to train. An athlete simply must match their training protocol to their goal, how my program changed training primarily for performance (martial arts and stunts) vs. training for appearance (natural bodybuilding, fitness modeling).
- The value of mobility and dynamic warm-ups to offset computer posture and prevent injury.
- Why free weights and basic movements should be the foundation of your routine as opposed to flashy & fancy exercises.
EIN SAMURAI! I don’t know what that means, but it sounds pretty cool. Thanks for the opportunity Dominik.
In this interview, I talk with my friend and colleague Billy Polson. He talks about the specifics of the diet plan he’s been using to lose fat, build muscle, and improve energy all while keeping up with the demands of owning, operating, and training private clients at San Francisco’s top personal training facility, Diakadi Body.