Physique Nutrition Strategies
Advanced Diet Tools to Blast Off Body Fat, Carve Out a 6-Pack, & Live Lean Year-Round
To some degree, we’re all trying to build some lean muscle, slash a little fat, and look awesome with our shirts off, pants off, or walking around naked.
And please, don’t bullshit me or yourself by saying you only care about health, function, or performance goals. Yeah, you might want all of that. But you also want to look good too. I’m talking Ron Burgundy-style where he is confident enough to shout out, “Hey everyone, come and see how really good I look.”
THE BIG FAT LOSS PROBLEM
Diet Success Rates Suck
If you are checking out what this course has to offer, chances are you already recognize the importance of optimizing your nutrition program in order to attain your physique goals, and maximize your genetic potential.
Congrats! You’re giant step ahead of most in the physique transformation game. Most people hit the road or the gym and try to out-train poor dietary habits. And most are fighting a battle they are never going to win…
The next fat loss hurdle you’ll have to face is where to turn to for high quality nutrition information? There’s a lot of bullshit in the diet and fitness industry that you’ll have to sift through.
And even the well-intentioned programs aren’t really all that effective. The tough love truth is that fat loss and physique transformation success rates suck. They barely stand at a sickly 2-10%, depending on the studies and statistics you use.
Talk about stubborn fat!!
Keep in mind, “success” is defined as the ability to lose body fat AND keep it off for more than a year. Crash diets and extreme plans that yield some short-term results but can’t be sustained, are followed by bingeing rebounds, and then a constant cycle of yo-yo-ing up and down in weight do NOT count.
Neither do on-season plans (where you are lean one weekend every third year) alternated with off-seasons where you are bulking up (fat) the rest of it, even if it’s within the fitness, athletic, or physique realm.
We have a billion-dollar diet industry, but virtually no real and lasting results to show for it. Why is that?
There are a ton of nutrition and diet books, e-books, courses, and programs out there. Perhaps you’ve tried a few – Paleo, Vegan, Keto, the latest Detox, low-carb, low-fat, whole foods, calorie counting, following a fitness celebrity or Instagram model’s plan, etc. -- and have been disappointed with the results.
I don’t say this just to be a dick. I’ve made many of the same mistakes myself in the past. And it wasn’t until I got on a more targeted, research-based, strategic, and efficient path that I finally broke through.
NATE MIYAKI BEFORE/AFTER
I truly want to help you do the same because sadly, I know just how much of a priority and obsession it can become.
Lack of Specificity
The #1 problem in our industry is a lack of diet specificity and targeted strategy. The trend is the exact opposite = to just slot everyone into one singular diet system and proclaim it’s the best for everyone, everywhere.
That’s great for building a celebrity, athlete, coach, or author’s brand; as well as selling mass books/products, but it’s not so great for YOU to get real-world, personal results.
You’ve probably heard some version of this: “cut out A & B, and only eat C & D”, "I'm a X eater", or "I follow Y diet”, and that is the only way to eat regardless of body type, activity levels, current health status, metabolic condition, and physique or performance goals. All other approaches are wrong and worthless.
It doesn't work that way, at least off the blog and social media screens, out here in the real Fat Loss Streets. This inability to see the bigger nutrition picture generally happens because of a few different reasons:
1. Someone personally achieved great results on a particular plan – dramatic weight loss, improvements in overall health and wellness, or some type of athletic achievement. As a result, they are passionate about sharing that approach with others.
2. Someone’s personal identity has become tied to the associated lifestyle or community aspects of a particular diet.
3. Someone’s job or revenue stream is tied to a particular diet approach, and is trying to sell you something associated with it – a system, a lifestyle, a supplement, etc.
The result is that a large portion of the diet industry has lost the principle of specificity -- appropriately matching customized diet strategies to an individual’s specific situation, personal preferences, and main goal.
This principle of specificity is established, and well understood and applied in the realm of Exercise Physiology, Strength & Conditioning, and Athletic Training. An athlete training for an MMA competition should not be training like a bodybuilder or cyclist. Coaches design science-based programs that help athletes reach their peak potential in the physiological demands of their sport.
This principle is equally important, but is much less understood and applied in the realm of diet, nutrition, and physique transformation; even by intelligent athletes and coaches. They wonder why their results fail to meet their expectations.
Irrational emotions take over when it comes to diet. But you need to look at your plan from a more analytical and objective perspective. We do this with both the big picture perspective and game plan, as well as all of the individual strategies, within this course.
OUR COURSE’S SOLUTION
1. We Apply the Principle of Specificity
What makes this course different? Why am I so confident that it will finally help you reach your fat loss and physique goals, and sustain them indefinitely?
Well, we apply that geeky and annoying, but critically important principle of specificity. That’s why I referred to the course as a series of strategies vs. a set system. A system is cookie cutter (which only works in the cookie-making business). Strategies are customizable.
And who are these strategies for?
They are geared primarily towards intermediate or advanced trainees looking to achieve high-level physique goals.
We’re not trying to be everything to everyone.And perhaps looking at other programs in comparison, and their specific target demographics and goals, is a good way to further clarify who this course was really created and designed for…
(A) Physique Focused vs. Programs for The Sedentary & The Sickly
There are several diet approaches out there that do a great job of treating specific diseases and/or improving the overall health of sedentary populations. The Mediterranean Diet, The Blue Zones Diet, and The Paleo Diet come to mind as good examples in this category.
Simple diet template-based approaches to nutrition can work great for beginners. They filter through modern nutrition confusion, simplify the overcomplicated, and give people clearly defined, actionable steps to get started.
Reduce refined, processed, and packaged foods and emphasize more real, whole, natural foods from our cultural or evolutionary pasts. Quite frankly, common freaking’ sense can take 90% of sedentary, overweight people 90% of the way.
But an athlete or physique enthusiast with higher-level goals needs to get much more committed, disciplined, and specific, and look at their nutrition program through an additional lens. Kicking it with cavemen or our cultural ancestors is not the same thing as crushing the modern competition.
Improving biomarkers of health and losing some weight is great, but getting ripped is a whole different ball game baby. It’s no different than the fact that getting out of debt is one thing, but getting rich is something else entirely.
If we want to look lean year-round when we strip down to our board shorts or bikini, we need to take off our bifocals and look at the situation through a more detailed and precise filter – Exercise Physiology & Sports Nutrition.
Cavemen were eating simply to survive. Our grandparents were just eating for basic physiological needs and to avoid disease (and these days for food reward, which is a major problem).
Modern physique athletes and enthusiasts are eating for much more than just the fulfillment of the general life cycle. They are trying to use their diet to reach the pinnacle of physique development, and “get ripped”. And don’t tell me you don’t want a 6-pack. Yes you do.
The problem with some of these one-size-fits all food template approaches to nutrition is that they just don’t account for variances in activity levels, individual metabolic factors, and the differences between average and elite physique goals.
Physique-focused training creates a unique metabolic environment, an altered physiological state, and changes the way your body processes nutrients both during activity, and for up to 48 hours after completion of a training session. If you exercise intensely 2 or more days a week, than your body is virtually in a recovery mode 100% of the time. It is in an altered physiological state beyond pure resting conditions 100% of the time, thus its nutritional needs are completely different than sedentary populations.
What often happens with food template-based approaches to nutrition are mismatched diet and training protocols. This can be a disaster. Maybe you’ve experienced this yourself.
I know this situation well because I suffered through it myself. And trust me, no 6-pack is worth chronic fatigue, poor cognitive function, and a non-functioning wiener. It wasn’t until I got back into Sports Nutrition research, understood demographic distinctions, and dug into the diet numbers, that I found a better way, one that I want to share with you in this course.
Throughout various lessons, we make targeted adjustments to both food choices and nutrition numbers based on your training program and elite, beach physique goals.
(B) Physique Focused vs. Performance Sports Nutrition
And what about a pure Sports Nutrition-based approaches?
Some athletes are sponsored by soda companies and chocolate milk, eat fast food and other crap all day, and still perform at elite levels. Well, please keep this in mind – training and eating to improve performance is different than training and eating to improve appearance.
You CAN perform well on a crappy diet. There is no arguing that from some of the shit lists I've looked at in my lifetime. So you may be lifting heavy and getting stronger or getting better at your running times or totals performing cross-training drills, etc., but are you looking the way you want or should, given all of that hardcore training -- shredded, ripped, lean, tone, tight, or whatever?
There are a few genetic outliers who might be able to get away with “garbage disposaling” down whatever they want and still look great. But most of us with average genetics will need to find a more informed way to reach our physique goals.
You also need to understand this important distinction -- The needs and goals of PERFORMANCE athletes are different than those of PHYSIQUE enthusiasts.
The primary goal for most competitive athletes is to perform at the highest level. Since carbohydrates are the fuel for high-intensity exercise, most Sports Nutrition diet plans focus on carbohydrates first. Most research focuses on the optimum amounts to keep liver and muscle glycogen at near full levels to maximize performance – both during training and competition.
The training of performance-based athletes tends to be higher in duration and frequency -- they may train 2-4 hours a day, sometimes twice a day. This is unnecessary for physique development. A solid hypertrophy routine for natural physique athletes consists of 3-4, 30-60 minute strength-training workouts a week.
So performance athletes generally have much higher calorie and carbohydrate demands than physique athletes and enthusiasts.
In addition, the goal of achieving high levels of performance is much different than that of achieving low levels of body fat. A little body fat is acceptable to the performance athlete as long they are performing at optimal levels. In fact, getting too low in body fat at some point can hinder performance.
Body fat is not acceptable to the physique athlete. The physique athlete is willing to sacrifice some performance output in order to attain the lowest levels of body fat and maximum leanness.
And what’s the main goal of your fitness program? Do you want to have to be able to perform a bunch of drills to prove that you workout? Or do you want to be able to simply take your shirt off, pants off, or walk around naked and show the private or public audience that you do?
In terms of program specificity, most physique “peeps” likely need to find the middle ground between the very low carbohydrate diet recommendations for the sedentary and the very high carbohydrate diet recommendations for performance athletes. We get you to that starting assessment point in our course.
(C) The “Natural” Way vs. Drug-Enhanced Plans
There are plenty of bodybuilders and fitness models that look great on the outside, but are train wrecks internally.
They are dealing with side effects such as depression, suicidal tendencies, anxiety, elevated disease risk factors, digestive disorders, sleep disturbances, and a lack of natural hormone production and metabolic control as a result of performance enhancing drug usage, recreational drug usage, and pharmaceutical drugs to combat medical symptoms.
Most of this is just swept under the rug to sell supplements, magazines, and online coaching programs. And these dudes and divas are often dishing out dietary advice on websites and social media profiles -- “just eat tilapia, broccoli, the latest protein powder, and train hard core”. Sure thing boss.
I hope you have an IQ greater than the lowly sea otter. I at least hope that’s really not the route you want to take to reach your elite physique goals. No 6-pack is worth that bat shit craziness.
Even if you don’t care about your physical and mental health, there is program specificity to consider. Here’s what someone set on doing it naturally needs to know.
Physique-enhancing drugs (steroids/testosterone/TRT, growth hormone, thyroid hormone, anti-estrogens, EPO, etc.) completely change the physiological game. From a technical perspective, steroids artificially elevate protein synthesis and anabolic processes. Thyroid meds can increase the metabolic rate and fat burning activity.
This means someone taking outside sources of these hormones can push their training and diet to the extremes without negative side effects (at least in the short-term).
For example, it doesn’t matter if too high of a training frequency and duration combined with too low of a calorie or carbohydrate intake is chronically elevating cortisol and adrenaline while destroying your natural testosterone and thyroid production, IF you are jacking those up to supra-physiological levels with drugs.
The net of all of that nonsense is that you can admire the physiques of enhanced athletes, and learn a few things from them, but you shouldn’t necessarily try to follow their specific programs.
Pushing to the extreme ends of the training/diet spectrum is not a wise choice for the natural athlete. It will likely just leave you physically and mentally burned out, hormonally and metabolically broken, frustrated with your lack of physique progress, and with an environment that is primed for huge rebound weight gain.
We teach you a healthier, more informed, and more sustainable approach in the course.
Now don’t get me wrong, I still expect you to achieve amazing and awesome physique goals.
On the opposite end of the diet advice spectrum, you have the fitness industry people who followed some type of uninformed and extreme plan to get into elite shape for a competition, photo shoot, or just a personal challenge; but totally jacked up their physical, hormonal, mental, and metabolic health along the way.
They were miserable, their career and social life suffered, and obviously they could not sustain those results as a long-term lifestyle plan. When they came off the extreme protocol, they drastically rebounded and ended up out of shape and overweight.
The problem for YOU is that many of them also ended up bitter that they lacked the ability to find a better way. Just because they went about the physique transformation process in the wrong way, they assume that everyone does (because most people just share what they’ve done without a broad perspective of a variety of diverse paths).
The backlash is that these “fitness professionals” bash anyone who pursues or attains higher-level physique goals. To maintain a position in the fitness industry, they proclaim everyone must become a flabby functional trainer or a fat powerlifter.
They assume anyone with a decent physique must be using drugs or an extreme protocol, and proclaim that you can’t be in elite shape if you are going to be happy and healthy.
That’s total bullshit my physique friend. There are more informed methods, and I hope to teach these to you within this course.
I know I'm talking a lot of crap right now. First off, it is all in good fun, so lighten up.
Second, and more importantly, the ulterior motive is not to be a dick. Earlier in my career as both an athlete and a coach, I followed the wrong people and made a lot of the above mistakes myself.
So I wanted to point out some of the potential stumbling blocks you may have hit, or wrong turns you may have made in the past, teach you there is a more targeted way, convince you that having that body you envision for yourself IS possible, and ultimately help YOU reach YOUR goals.
“Being a hardcore Paleo CrossFit girl I was reluctant to eat much complex carbohydrate, yet was still struggling to shed some pounds. Not to mention my energy during my short, heavy and intense weightlifting workouts and sprinting sessions lacked my previous zest and power, which I attributed to aging. Nate and I developed a stimulating correspondence and he offered numerous tips and detailed advice. He helped me realize that the right types of carbohydrates were not evil villains for regular exercisers, but they actually refueled muscle glycogen and prevented metabolic decline. Not only did I look leaner, but my workouts had that old power and zip back — it wasn’t age at all! With the fine-tuning advice I learned from Nate I was able to reset the clock and get to 12% body fat. And here we are one year later and 52 years “young”. I maintained all of my weight loss. Thanks again Nate!”
- Paula J.
2. We Combine Science & Practical Experience
The other main differentiator with our course is that it combines research in the realm of exercise physiology and physique nutrition with the practical experience of a successful physique athlete and coach.
This is totally different than blindly following diet trends, or a fitness model or physique athlete’s program because they look good, and just hoping for the best. You need to take a less emotional, and more objective and analytical approach to find something that finally sticks.
It’s also different than just following research conclusions and lab rats with no real-world experience. Statistical significance is different than making a physique transformation difference. And quite frankly, sometimes what looks good in a lab or sounds good on paper doesn’t always work in the real world.
(A) Unbiased Science as Guidance for Starting Points
Drugs and genetics can definitely play a huge factor in physique results, so you shouldn’t just follow a dude or diva’s plan because they look a certain way. Chances are that approach will NOT work for you. Why?
Most of us are doing it naturally. And most of us have average genetics. Hell, I have shitty, skinny-fat genetics. My mom was 95lbs, my dad looked like the Asian Ron Burgundy, my nickname as a kid was “Baby Sumo”, and my natural disposition as an adult when not really paying attention to my diet is skinny-fat.
If you have average-to-poor genetics, you have to base your program on scientific principles to give yourself the best chance at succeeding. You can't just follow magazine articles, online fitness model profiles, or take the advice of a trainer or someone else in the gym just because he/she looks good (including me, and I look phenomenal, haha just kidding).
You need to take a more unbiased, objective, informed, and analytical approach.
The strategies in our course are based off the current evidence and research that is out there in the physique nutrition world. That’s why I’ve included links to supporting research and articles within the course. I don’t want you to just take my word for it. I want to provide you with the resources to educate yourself, and ultimately come to your own conclusions.
Age also plays a factor, so be careful about following 20-something Instagram Influencers and physique peeps’ programs.
Sure, you may be able get away with whatever you want nutritionally in your 20's. But the small percentage who maintain a lean physique into their latter years are the ones who took care of their bodies, and followed an informed path right from the beginning.
Don't wake up in your 30's, 40's, or 50’s saying I'm doing everything I used to do, but I'm out of shape now. It's because what you were doing from the beginning wasn't the right way. It just worked because your activity was high, your hormones were raging, and your metabolism was fast.
I’ve seen this happen to many people. Don't let it happen to you. Take the time to learn a little bit about natural physique nutrition now in this course. These lessons will last a lifetime. Trust me, I know from personal experience. I mean how many other fitness athletes, authors, coaches, or content creators do you know of that can say they've been in shape for 10 years straight?
Nate (L) 2009 Musclemania World Championships (R) 2019 at 40 years old
(B) Practical Experience to Refine
I’m a fitness geek, studied Exercise Physiology and Kinesiology in college, and stay up to date with the latest research by following various journals and websites.
Science is critical in the Physique Nutrition game. It shatters gym myths and cuts through marketing bullshit. It adds some objectivity and legitimacy to suggested dietary starting points. It gives us a better chance at succeeding. That’s why research studies have been included in this course -- boring beyond belief, I know, but beneficial just the same.
But please keep this in mind. Study conclusions are not the definitive endpoint, and should not be the only resource you use. In fact, they are really just an informed starting point. In the true scientific method, these hypotheses must be tested, assessed, and refined in the real world to find what works best.
I mean you’re not just interested in what looks good on paper, discussing theory in a classroom or lab, or sounding smart in a fitness forum right? You’re really interested in finding what actually works in the real world.
There are many scientists who get lost down the rabbit hole of minutia or mechanisms of action, but can’t translate that information into real world, big picture, practical application strategy that actually produces results.
There are many people in our industry who can quote every Pubmed study, but have never actually been in decent shape a day in their life. They don’t understand what looks good in a lab or textbook doesn’t always work in the real world.
This isn’t memorizing facts and numbers for a test. It’s an athletic endeavor, which means at some point you have to get off the chalkboard and see how your strategies work in the physique transformation battle.
That’s where practical experience comes in.
“Nate Miyaki is one of the most honest nutritionists in the industry. He doesn’t go for fads or crazes—just real and long-term results. His approach is healthy and sustainable, and I trust his advice completely.”
- Sean Hyson, Group Training Director for Men’s Fitness and Muscle & Fitness magazines
“Nate Miyaki is the Six String Samurai of performance nutrition. Paleo, IF, macro cycling, Nate knows his stuff.”
- Robb Wolf, Author of the New York Times Best Seller The Paleo Solution.
Normally I write my author bios in the 3rd person in order to convince people that someone else was compelled to tell my most glorious tale. But since this is my own damn training academy that I’m super passionate about, I figured I’d flip the script, and just shoot the shit straight up with you.
So, who the hell am I to be teaching this course?
On the practical application side of the physique game, I’ve competed successfully in several natural bodybuilding and men’s physique competitions. I’ve also worked as a fitness model and representative for a few different fitness brands. Since I'm not blessed with anything below the belt line to brag about, I'm assuming I got paid because of the 6-package above it.
But I also realize that the ability to get myself into shape is one thing. In the end, that is completely useless to you.
Acquiring and applying the strategies necessary to help others do the same is a whole different ballgame. So I've spent a lot of time studying that craft. Professionally, my formal education includes post-baccalaureate studies in Kinesiology and several national training and nutrition certifications. I’m also a nerd, so I follow research reviews for fun.
I’ve written several Amazon best-selling books, and have had my work featured in Men’s Fitness, Men’s Health, Muscle & Fitness, LIVESTRONG, Bodybuilding.com, and T-Nation.
My main business, however, has been in the fitness trenches running a private training and nutrition consulting practice in San Francisco for close to 20 years. Throughout that time, I’ve worked with professional athletes, models, and physique competitors. But the majority of my clients have been just like you -- busy professionals with a life and career outside of fitness. Yet they still wanted to achieve high-level physique goals despite the many unique obstacles that demographic faces. They needed effective and efficient plans to get the job done.
Now, I know you don’t really give a shit about me, my career, or my private clients. You just want to know how I can help YOU reach YOUR goals.
Well, with this career focus as an athlete and coach, I’ve been able to work in a real-world lab studying, researching, applying, testing, failing, revising, refining, hacking away the unessential, and streamlining strategies down into simple, practical, and effective physique transformation plans. The culmination of that work is this training academy, and I truly believe the courses within it will help you reach your physique goals.
- BA, University of California, Berkeley
- Post-baccalaureate studies in Kinesiology, San Francisco State University
- Certified Personal Trainer, American Council on Exercise (ACE)
- Certified Specialist in Sports Nutrition, International Sports Science Association (ISSA)
- Certified Specialist in Fitness Nutrition, International Sports Science Association (ISSA)
- Science and Development of Muscle Hypertrophy Certificate, DSW Fitness/Human Kinetics Continuing Education
- The Janda System of Evaluation & Treatment of Muscle Imbalance Certification, The American Academy of Health and Fitness
- Functional Training & Corrective Exercise Specialty Certification (ACE)
- Sport Yoga Instructor Certificate (NESTA)
- Un-Certified Specialist in Immature Humor, my many clients and my mirror
“Nate is a true leader in health an nutrition, not only does he do his homework on the science but Nate also lives his life. I have learned a tremendous amount of information from Nate. One of the most important things about Nate is that he is not afraid to challenge and question the status quo, he looks at what both the science and real life outcomes are. At the end of the day Nate fully understands that you need to find a system that people can follow and that will work for them, for example, he goes into great details about this on meal timing and frequency. His advice will challenge you to question your own thoughts and beliefs on nutrition. I put his advice into action and achieved great results.”
- Denet Lewis
StartWelcome Message & Disclaimer
StartThe Hierarchy of Dietary Importance (14:21)
StartSetting Target Calories (21:39)
PreviewOptimizing Protein Intake (14:14)
StartEnergy Nutrients Intro: Carbs & Dietary Fats (11:46)
StartLow Carb Diets & The Sedentary (21:15)
StartHigh Carb Diets & Sports Nutrition (14:12)
StartModerate Macros For Physique Training (18:47)
StartSample Physique Transformation Diet Calculations (18:19)
1. Hierarchy of Dietary Importance
As geeky as the title sounds, this is the most important nutrition lesson you will ever learn. We teach you the hierarchy of dietary importance, and ensure you are putting your focus and effort into the highest-level steps first. This will help you reach your goals in the fastest and most efficient way possible.
NOT understanding and applying this big picture concept are where so many mistakes are made in the nutrition game.
Are you eating “healthy” or “Paleo” or “low fat” or “low carb” or according to any other diet template, but still frustrated you aren’t slashing fat?
Are you counting calories or tracking macros, but can’t stick to the plan because you are constantly hungry, miserable, suffering from nutrient deficiencies or GI distress, and flat out hate your daily diet? That’s why so many people yo-yo on and off fitness industry diets.
Do you keep failing because you are following meal frequency myths and can’t stick to an impractical diet structure with a career, family, social, and sex life?
Are you taking a bunch of miracle supplements, doing magical detox plans, shoveling down secret nutrients from the jungle, eating kale and the other Top 5 fitness foods you “must eat”, but getting nowhere?
All of these mistakes come from not fully understanding the hierarchy of dietary importance, at least from a fat loss and physique transformation perspective.
Magazines and marketers will focus on the minutia because that is where the money is in the industry.
We straighten all of this out within our course by flipping the script, and getting you to focus on the biggest, real results-producing rocks first.
2. Target Numbers
On that objective and analytical note, hitting target diet numbers (calories, protein, carbs, fat) is the most important step to slashing fat, building muscle, and transforming your physique. So we teach you how to set starting numbers based on your individual body type, metabolic condition, training program, and main physique goal. We also show you how to adjust those numbers based on progress and feedback, so you can ultimately achieve any physique goal you desire.
Despite some of the metabolic and hormonal benefits of certain foods and food choices, and despite what bullshit bio-hackers and low-carbers who’ve never been in elite shape proclaim, calories still count, and have the biggest impact on reaching your physique goals. We go through a variety of formulas, and set up targeted calorie ranges based on your main physique goal.
You’ll need more protein than RDA recommendations set for the general population just trying to avoid deficiencies and achieve average goals. But you don’t need as much as the extreme bodybuilders, hardcore magazines, and supplement companies trying to sell you protein powders proclaim. We’ll show you how to optimize your protein intake in order to build lean muscle mass, gain a real “metabolic advantage”, and manage your hunger/satiety while on a physique transformation diet.
You need to eat enough dietary fat to support normal cellular function and natural hormone production, but not get carried away with the current high fat diet trends and eat so much fat that you overshoot your total calorie needs and prevent body fat loss. We explain why the people touting low-carb/unlimited fat diets, proclaim you need to eat a ton of fat to “become a fat-burner”, and recommend pounding down butter, bacon, and coconut oil all day are full of shit. THEIR belly fat is the proof. We show you a better way, one that differentiates from being a “fat burner” vs. a true “body fat burner”.
We clear up the craziness surrounding this confusing and misunderstood macronutrient. You need to set your starting carbohydrate intake based on your individual body type and metabolic condition. Then you need to eat enough carbs to fuel and recover from your high intensity strength training sessions, and to support normal metabolic and hormonal functioning, but not so much that you are stalling fat loss or disrupting normal blood sugar function.
As a result, most physique enthusiasts need to land somewhere in the middle ground between the very low carb/keto diets that can work well for some sedentary and sick populations, and the very high carb Sports Nutrition diets recommended for performance-focused athletes.
And even within that middle ground, there is a wide variety of carb intakes that can work well based on individual body type and training phase. We’ll get you to exactly where you need to go.
3. Food Choices & Templates
We explore how food choices effect nutrient density, satiety, digestive health, cellular integrity, whole-body inflammation, and most importantly from a physique perspective, sticking to your target numbers, especially in aggressive calorie deficits geared towards maximal fat loss.
We talk about the problems with hyper-palatable and high food reward foods when it comes to fat loss, living lean year-round, and executing a sustainable physique transformation plan.
We show you the drawbacks of extreme versions of calorie counting diets, IIFYM, and other pure numbers-based approaches to nutrition that completely ignore food quality. They can work in the short-term, but rarely work as long-term, lifestyle plans to live lean year-round. Most just rebound and constantly yo-yo diet on and off these plans, including many bodybuilders and physique competitors.
When the diet is working it takes the credit. When it is not, you get the blame. But when you dive into the details of the physiology behind the dieting process, you’ll discover why that’s not the full truth. You need to get out of that fat rat race in order to finally succeed with your physique dreams.
We show you research on food reward, the addictive properties of certain food types and combinations, the satiety index, subconscious brain pathways that can trigger overeating, caloric excess, and fat gain.
But we don’t want you fearful of food either.
You’ll learn why most OCD and rigid fitness diet plans fail, why a 90-10 plan works better than a 100-0 plan, and why trying to cut out any food you love indefinitely may work in the short-term, but ultimately leads to full-blown fat loss failure.
We teach you targeted strategies to integrate your favorite foods and meals into your plan, even alcohol, while still efficiently achieving high-level physique goals.
“After 3 months following Nate’s nutrition strategies I have shed a significant amount of body fat. I have to say, I have never looked better, and more importantly, felt better and more alert and energetic in my life. The most important part is how easy the plan was to integrate into my hectic schedule — long hours, business travel, etc. Nate understands how athletes work and think, as well as the thought processes of the highly Type A professional. I cannot recommend Nate’s book enough. He is superb.”
- Joan H, Lawyer, Managing Partner
4. Diet Structure
While diet numbers and food choices are the most important steps to get right when it comes to the pure physiological aspects of a diet, diet structure (meal frequency and food distribution) is perhaps the most important when it comes to the practicality and long-term sustainability of a diet.
You’ll learn why following archaic tradition and fitness myths may actually be preventing you from reaching your physique goals. How many times have you failed trying to eat 6 small meals, every 2.5 hours, and starving on celery sticks at night because it’s completely impractical for most busy professionals?
We show you the research that proves a variety of other dietary patterns can work, and teach you how to build your diet around your life vs. the other way around.
From intermittent fasting, to basic fitness spreads, to the traditional 3-meal-a-day pattern, you’ll have a variety of options to test, assess, and find what works best for you. That’s how you ultimately build an effective fat loss diet, and a sustainable lifestyle plan.
Suggested Diet Set-Up Starting Points
Despite this research-based leeway and flexibility with diet structure, some people prefer more specific starting points. That’s what this lesson is all about. Based on my practical experience, there seems to be a Belle Curve distribution of diet structure strategies that work best, and will give you the best shot at succeeding with your goals.
We’ll talk about the real research-based, as well as potential theoretical benefits of 3 protein-based meals a day as our suggested diet template foundation.
We’ll talk also talk about why eating lighter during the day and eating your biggest meal with the highest percentage of calories and carbs at night (exactly the opposite of what you normally hear in the fitness industry) will likely improve your adherence and success rates, and make your fat loss diet much more easy, practical, and enjoyable to follow.
Natural Physique Nutrition Template
We tie everything from the course together into a simple, practical plan to follow. It’s all laid out for you on a damn sheet of paper. No craziness, no confusion, no gimmicks, no tricks. All that’s left for you to do is to put that plan into practice and execute.
Why a template?
Most of the time, specific meal plans and menus represent what the author or athlete prefers, not necessarily what you prefer. Templates give you much more freedom to test, assess, and ultimately find what foods and go-to meals work best for you.
There are no “super foods” that you must eat for optimal fat loss. If you hate salmon, tilapia, spinach, kale, or whatever food is currently being touted as the miracle cure all, you shouldn’t force yourself to choke it down every day. If anything, that will lead to dietary burn out, and poor adherence and success rates.
On the flipside, you can’t just eat whatever you want, whenever you want, and expect to reach elite physique goals -- at least in modern society with unlimited access to highly refined, hyper-palatable, high food-reward food.
A template-based approach is a good compromise. It automatically takes care of the most important principles of the plan. From there, you have the flexibility to further customize the diet to fit your situation, needs, and personal preferences.
Our goal is to help you build a practical, functional, sustainable, long-term lifestyle plan, not a quick-fix diet. The only way to do that is if it includes a certain amount of flexibility, and some personal customization strategies.
5. Advanced Plateau Busters
What happens after 90 Days, 12 weeks, or whatever you see with our industry’s quick fix mentality? For most, even fitness competitors and models, it just means to go ahead and get fat again (off-season). What could be more meaningless?
In our course, we teach you the tips and tools I personally use to stay in shape year-round, and to practice the principle of Kaizen (constant and continual improvement) indefinitely.
This is the most valuable lesson in the course for more advanced athletes. In earlier lessons we set target numbers based on your main physique goal. In this lesson I show you what I really do as a high-level (and well-paid) physique transformation coach. I show you how I make dietary adjustments based on progress and feedback. I show you the analytical tools I use to assess and refine programs.
I show you why subtle adjustments are usually better than extreme shifts. And I show you how you can seamlessly adjust your foundational diet throughout the year based on changes in training phase and focus (prioritizing fat loss vs. muscle gain, but always trying to stay on the positive side of the recomposition process).
In other words, I teach you how to become your own coach vs. having to become co-dependent on high priced coaches (like myself, hahaha).
Food Tracking Tips & Tools
These days, people seem to track all kinds of stuff that doesn’t really matter in the physique transformation game – how many steps they take, how many calories they burn while working out (you should be trying to build muscle, not burn calories during your training sessions), their hippie feelings, etc. But they don’t track the one thing that makes the biggest difference – their average daily calorie and macronutrient intake.
We flip that script in this lesson. From a practical application perspective, I show you the specific tools I use with my private clients – from digital versions to old school, pen & paper approaches. We go through the in’s and out’s of how to use them together in several screencast examples.
We also cover the reasons why you should track your food intake, calories, and macronutrients at two different points in your fitness career. It will bring some self-awareness to beginners, and teach them qualitative nutrition lessons that will last the rest of their life.
Advanced athletes will benefit from the objective accountability factor when trying to peak for a specific event. It will also allow them to make detailed and precise adjustments, based on progress and feedback, in order to reach elite physique goals.
Finally, tracking will ultimately help you fully customize your own personal plan based on individual situation and personal preferences. This will finally help you find a long-term, sustainable lifestyle plan vs. a cookie cutter program that rarely sticks.
“That’s my diet, basically what Nate preaches. It was interesting because I found that so many athletes were starving and definitly yo-yo dieting. I always eat clean so didn’t really tweak things until the week before. I must say Nate and his wife were the ones who changed my whole thinking and motivated me to consider competing! You taught me a lot, so thank you. IFBB baby! First place!”
- Camile Periat, NPC National Bikini Champion, IFBB Pro, Physique Coach
“Nate Miyaki’s dieting style is the easiest diet I’ve ever done to get ready for a show. The first time I used his diet, I was able to get 2nd place at the OCB Charm City Classic Men’s Physique Division. The next time I used his diet, I qualified for NPC Nationals in the Men’s Physique Division. I had energy throughout the entire diet and my libido never dropped off a cliff. I also did not have “diet brain” until the last one or two weeks before my shows. I highly recommend Nate for anyone who wants to get sub 6% body fat and not deal with the typical side effects of most diets.” – Chris H., Men’s Physique Competitor
- Chris H, Men’s Physique Competitor
6. Food Prep Demos
This section has huge value that traditional nutrition books and e-books just can’t provide.
We get into my physique kitchen, and I show you how to prep all of the foods we use in our baseline nutrition template, and in my own personal meal plans.
If you are a kitchen novice, don’t be intimidated. These are not Food Network-style recipes that necessitate 50 different ingredients, a commercial kitchen, pro culinary skills, or fancy knifework techniques. I live in a one-bedroom apartment with a small kitchen, and am a relative kitchen clutz.
So these are simple food prep instructions that anyone can follow in order to improve the convenience factor of their fat loss plan, and to have physique-friendly foods and meals always ready to eat.
In fact, most traditional cookbooks and gourmet recipes are full of added sugars, fats, and hundreds of hidden calories in each dish. We show you simpler food prep strategies that still taste great, but have much better macronutrient profiles and ratios, and are more optimal for a high-level physique transformation plan.
We’ll show you how you can cook various meats, fish, eggs, potatoes/sweet potatoes and other root veggies, rice, and non-starchy veggie sides.
We’ll show you a variety of cooking methods you can use = broil, bake, roast, slow cook, stir fry.
We’ll show you how to bulk cook for convenience, and some cool things you can do with leftovers beyond just eating it cold out of a Tupperware.
And if you are a kitchen intermediate or pro, our template-based approach gives you the flexibility and freedom to layer in your own flavors and techniques to this baseline foundation, based on your personal preferences.
That’s really the beauty of templates. Once you learn how to cook a few basic things, you’ll have the confidence to create literally hundreds of physique friendly meals. You’ll have plenty of variety, flexibility, and personal customization strategies to keep your personal plan sustainable for the long-term. That is the key to continued physique success.
7. Restaurant Recommendations
I agree that in an ideal fitness world (which really only exist in fictional magazine narratives that are only loosely based on true stories), especially for specific demographics like physique competitors and models, the majority of your meals should be self-prepared and eaten at home.
But that's not the majority of my private clients’ professions. And if you're a busy professional with a career outside of fitness, you’ll be eating out, perhaps for the majority of your meals. You need a more targeted arsenal of strategies in order to attain and sustain a practical and functional fat loss plan. That’s what this entire section of the course, and the individual lessons within it, are all about.
It’s fast paced in the modern and mobile business world. Sometimes you won’t see your home kitchen for days due to travel, lunch meetings, business dinners, and demanding deadlines. Many people believe they cannot sustain a healthy diet with this lifestyle pattern. With all of the junk pumped out by restaurants, as mentioned above, that seems like a reasonable assumption.
Very few fitness writers, athletes, coaches, and content creators focus on "the less than ideal/fitness professional scenario", which means very few real professionals have acquired targeted strategies they can use when eating out, on the road, and still trying to lean up.
Should you just throw in the towel and wait until you’re collecting Social Security, pulling from your retirement package, playing golf, and eating early-bird dinner specials in Florida to get in shape? Nonsense. The truth is, you can eat relatively healthy, and for physique-focused goals, anywhere. You just need the right strategy.
First off, we’re going to objectively show you (with tracking tools and raw numbers) why the way most people eat out at restaurants (mindless eating) will doom them to fail with their fat loss and physique goals.
Then, we’re going to give you some better qualitative restaurant eating strategies to stay on track with your fat loss and physique plan while eating out anywhere -- from fast food to fine dining.
Finally, we’ll dive into some details.
I’ll show you my favorite 8 restaurant types I personally use to stay on fat loss and physique transformation track when eating out. This isn’t Fitness Fantasyland theoretical fluff. We’ll go through specific restaurant menus and show you the meals and foods I specifically choose.
I’ll show you how to create your own personal fit restaurant list. And I’ll teach you some quantitative tips and tools you can use to open up more variety and flexibility.
This section makes our overall plan much more practical, functional, and sustainable then what you normally see in the physique-focused industry. And it rounds out the content of the course.
By the end of it, you’ll have every nutrition strategy I know of to get the physique you want, and to maintain it indefinitely.
“As a physician who has undergone the rigors of medical training, I know what it means to endure and be consistent. But after years of trying various fitness programs, including professional training, I was not satisfied with the results. When I started training with Nate Miyaki, I realized that persistence is not enough. I needed the RIGHT kind of focus and nutritional knowledge to back up the training. Nate has shown me how to combine subtle variations in the workouts with a primary focus on nutritional modifications to get results. His understanding of human physiology – and its response to varying stimuli — flows from him intuitively. Now, 48-years old, I’m in the best shape of my life. My patients and their families keep telling me how healthy and youthful I look. Many have told me that I inspire them to take better care of themselves.”
- Ilyas I., MD, Nephrology & Internal Medicine
Bonus Section For 2020: Natural Mr. Universe Diet
- This is the exact nutrition program Nate used to prepare for his 2nd place finish in the Master’s Physique Division at the Natural Mr. Universe Contest.
- See his specific calorie and macronutrient breakdowns, daily eating template, and sample meals.
- Nate walks you through the details and reasoning behind his program set-up, even including how he integrated weekly alcohol drinks into his prep process.
- This program is much more time-efficient and real-world friendly than the typical fitness industry nutrition program.
Bonus Section For 2020: Updated Peak Week Strategies
- This is Nate’s updated peak week process and strategies
- Learn how to look your absolute best for a professional fitness-style photo, or social media post
- What to do with your training schedule, water, and sodium intake during the final week before a photo shoot or physique show
- Research-based carb-loading strategies, and the differences between recommendations for performance athletes vs. physique athletes
Frequently Asked Questions
1. The Limitations of Diet Systems
Over the course of my career, I’ve studied the fat loss and physique transformation from almost every possible angle. A major lesson that I’ve learned is that there are limitations, flaws, and gaps with every popular system in the diet industry.
General public nutrition advice, Food Pyramid guidelines, and many traditionally trained dieticians fail to account for the critical details of program specificity. They wrongly assume that what is good for a sedentary, overweight, sick body (the highest percentage of our population) is good for athletes with elite performance or physique goals.
Sports Nutrition plans fail to separate performance-focused from body composition and physique-focused goals. That’s why there are many in the gym who can run long distances, achieve amazing cross-training totals, and lift heavy shit, but also look like…shit…or at least not as good as you’d like to.
Enhanced athletes & hardcore bodybuilding plans often fail to factor in the long-term metabolic, hormonal, and general health aspects of a diet, as well as the long-term sustainability of an approach. That’s why you have many athletes in the sport dying young, and others disappearing early into obscurity, and dealing with lifelong medical issues. Of course, most of this is just swept under the rug to sell supplements and hardcore lifestyles.
Paleo, Mediterranean, and other ancestral/evolutionary/cultural, or food template-based approaches fail to account for people’s exercise programs and goals, as well as the hierarchy of dietary importance from a physique perspective. They lack the quantitative data, assessments, refinements, and precision necessary to reach elite physique shape, and the pinnacle of your genetic potential.
Macronutrient tracking, numbers-based approaches, and extreme versions of flexible dieting tend to ignore individual-specific issues such as food allergens/sensitivities and digestive tolerance and health, as well as the overall health and satiety aspects of a diet. That’s why many fitness people quietly suffer from severe metabolic, hormonal, and digestive problems. The majority also talk about how much they hate their diets, and end up on crazy bingeing and yo-yo dieting cycles.
Almost all plans fail to integrate practical application strategies. They only present the theoretical optimal, tell a good story, or present what sounds good on paper. They don’t dive into the details, and help people find ways to consistently execute in the real world, and improve adherence and success rates.
2. The Superiority of Strategies
So with that in mind, I’ve taken a ronin approach to creating this course. I’ve pulled the most valuable and useful strategies from each system, hacked away the unessential, and combined and streamlined the content down into a series of strategies that yield an effective, efficient, and sustainable approach to the physique transformation process, and to live lean year-round.
Given the approach I took, I had the freedom to NOT be tied to the dogmatic limitations of any particular system, governing body, or zealot followers. That’s why I chose to call this course a series of nutrition strategies vs. a diet or a system.
I simply used whatever weapons it took to win the physique transformation game. And I want you to do the same.
3. Habits vs. Tricks & Trends
Fitness has become a big business just like any other. These days, it’s not necessarily about putting out what works. It’s about putting out what sells. And what sells in the Instant Gratification Internet Era?
The Magic Pill Mentality
In addition, many coaches in our industry purposely try to overcomplicate things in order to confuse you. These scammers focus solely on making a profit vs. actually solving the problem. In fact, if you actually succeed with your physique goals, their whole co-dependency-based business model crumbles.
Both use heavy marketing to make you feel like you always need something new, cutting edge, mysterious, secret, or tricky to get results.
The people I’ve worked with who have attained and sustained fat loss and physique transformation success were not concerned with what was hot, or whatever the latest and greatest diet fad or training trends were. They were only concerned with what was effective. Period.
I know innovation and advancement are beneficial in many aspects of modern life, but that is not necessarily the case when it comes to the physique game. In an industry where new things come out every day, the majority of the fittest people on earth surprisingly (or not so surprisingly if you have a background in exercise physiology or nutrition) practice simple, basic methods.
Here’s the real physique transformation “insider” secret—there are no secrets. There are no tricks. Improving your health, slashing body fat, and looking awesome is, and always will be, under your direct control; NOT the control of some pill, product manufacturer, or mystical guru.
Your daily habits will have a far greater impact on your health, fitness, fat loss, and physique goals than any other fitness component. It’s YOUR process that gets you into great shape, not any external solution. That’s a major truth that many will not tell you. They are perfectly happy to let you believe that you can just throw money at the problem, not take any personal accountability for your situation, and everything will magically solve itself. It doesn’t work that way.
You are directly responsible for your physique results. And in this course, we want to teach you the knowledge, tools, and strategies you can apply — not pills, gadgets, or services you can buy — that are going to truly help you succeed.
This course is about you, not building my business. When you complete it, you’ll be able to go out there and do this shit on your own, be your own coach, and have the knowledge and strategies necessary to stay in great shape the rest of your life.
Hope to see you kicking body fat’s ass inside our course soon…