Blog Archives

3 Steps For Designing Effective Diet Plans

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:

  1. Improve Crappy Food Choices
  2. Find a Diet Structure That Works as a Lifestyle Plan
  3. 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:

  1. Focus on Detailed & Targeted Numbers First
  2. Emphasize Good Food Choices
  3. 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.

No Diet System is More Important Than Nutrition Basics

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.

30 Minutes of Diet & Training Tips: The Miyaki Power Quest Interview

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.

Intermittent Feast Diet & training tips

Intermittent Feast Invades Austria

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.

INTERVIEW HIGHLIGHTS

  • 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.

natural bodybuilding interview

EIN SAMURAI!  I don’t know what that means, but it sounds pretty cool.  Thanks for the opportunity Dominik.

 

 

Top Trainer Billy Polson’s Fat Loss Diet

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.