Nate Miyaki is a professional bodybuilder from the United States. He was born in 1985 and currently resides in New York City. His favorite food is pizza, but he’s not very good at it so he prefers other foods like chicken wings or steak. He weighs around 180 pounds and stands 5 feet 9 inches tall.
He started training seriously when he was 16 years old after watching Arnold Schwarzenegger’s movies. He competed in several bodybuilding shows and won several competitions.
He was also one of the first American competitors to compete in Mr Universe 2005.
In 2008 he made his debut on the international stage when he placed second place at the Mr Olympia competition held in Las Vegas, Nevada. At that time he weighed about 140 pounds and stood 5 feet 7 inches tall.
Since then he has continued to gain weight steadily until today where he weighs over 200 pounds and stands 6 foot 2 inches tall.
Nate Miyaki Diet Plan:
The following is a list of all the foods that are included in the diet plan of Nate Miyaki. You can check out his complete nutrition plan here.
There are many different types of macronutrients and calories. These include carbohydrates, protein, fat, vitamins and minerals. Each type has its own nutritional value which makes them important to keep track of while eating healthy diets.
1. Nate’s Food Intake
The most important part of a diet is to measure the calories, carbohydrates, fat, and protein that you are taking on a daily basis. Most people find it easiest to track their nutritional intake in special apps on their phones or simply writing everything down in a notebook.
2. Nate’s Cheats
Nate does not really have any ‘cheat days’ but rather just eats whatever he wants within reason.
3. Nate’s Training Regimen
Nate normally works out for about 2 hours each day, 6 days a week. His weekly training is divided into three different types of routines.
These include heavy weight lifting, body weight exercises and endurance classes.
4. Nate’s Supplementation
Nate supplements his diet with protein shakes and bars to help him reach his calorie demands as well as increase his daily protein intake.
Nate is a professional bodybuilder who uses his diet to maintain his weight and muscle. He carefully monitors his daily nutritional intake in order to maintain both his weight and physique.
Nate’s height: 6 feet 2 inches (188 cm)
Nate’s weight: 210 pounds (95kg)
Nate’s reach: 83 inches (213 cm)
His lowest body fat % was 3.5%
His highest body fat % was 8%
Nate’s weight training routine:
Exercise Set Reps Front Squat 4 5 Deadlift 4 5 Sumo Deadlift 4 5 Leg Press 5 5 Standing Calf Raise 6 3-4
Tuesday: Rest Day
Wednesday: Chest And Back
Exercise Set Reps Incline Bench Press 4 5 Flat Bench Press 5 5 Dumbbell Flyes 3 8 Wide Grip Pull Ups 6 5 Narrow Grip Pull Ups 6 5 T-Bar Rows 5 5 Underhand Grip Bent Over Row 4 5 Lying Extension 4 10
Thursday: Rest Day
Friday: Shoulders And Arms
Exercise Set Reps Military Press 4 5 Lateral Raises 4 8 Front Raises 4 8 Bent Over Laterals 4 8 Upright Rows 4 8 Shrugs 6 8 Curls (Barbell) 4 8 Dumbbell Curls 4 8 Tricep Extensions (Barbell) 4 8 Hammer Curls 4 8
Saturday: Rest Day
Sunday: Rest Day
Nate also practices martial arts. He trains six days a week for about three hours each day.
This is in addition to the two to three hour weight training sessions and one hour of cardio.
Nate’s cardio routine:
Monday: 10 miles (16 km) Jogging
Tuesday: 10 miles (16 km) Jogging
Wednesday: 10 miles (16 km) Jogging
Thursday: Rest Day
Friday: 5 miles (8km) Jogging, 15 minutes HIIT (High Intensity Interval Training), 15 minutes ab work.
Saturday: 10 miles (16 km) Jogging
Sunday: 15 miles (24 km) Jogging
Nate’s Martial Arts Routine:
Monday: Wrist Rolls, Arm Circles, Calves, Abs
Wrist Rolls, Arm Circles, Calves, Abs Tuesday: Medium Heavy Bag, Light Heavy Bag, Speed Bag, Uppercut Bag, Focus Mitts
Medium Heavy Bag, Light Heavy Bag, Speed Bag, Uppercut Bag, Focus Mitts Wednesday: Thighs, Hips, Lower Back
Thighs, Hips, Lower Back Thursday: Shoulders, Chest, Biceps
Shoulders, Chest, Biceps Friday: 15 mile (24km) Jogging
15 mile (24km) Jogging Saturday: Rest Day
Sunday: Rest Day
Nate’s Diet Plan:
Meal 1: Whey Protein Shake Meal 2: Six Pieces Of Turkey (Cooked Without Fat Of Any Kind), One Cup Of Oatmeal Meal 3: Six Pieces Of Turkey (Cooked Without Fat Of Any Kind), One Cup Of Oatmeal Meal 4: Six Pieces Of Turkey (Cooked Without Fat Of Any Kind), One Cup Of Oatmeal Meal 5: Six Pieces Of Turkey (Cooked Without Fat Of Any Kind), One Cup Of Oatmeal
Nate’s Supplement Plan:
Pre-Workout: Pump-Pro And CAFFEINE: Nate uses pre-workout supplements to give him an energy boost and improve his strength and endurance during his training sessions. He starts his day with a serving of Pump-Pro containing ingredients such as Creatine, Betaine and Caffeine.
He follows the directions of the manufacturers and uses one full scoop with 8oz of water 20 minutes before his workout.
Intra-Workout: Mighty Creatine and Glutamine: Nate uses intra-workout supplements to help his body recover after a strenuous training session. His favorite combination is composed of 2 servings of Mighty Creatine containing the ingredients Creatine Monohydrate and Betaine, along with 1 serving of Glutamine.
He typically has one serving after every workout.
Post-Workout: MuscleJuice And CAFFEINE: After his training sessions, Nate has a serving of MuscleJuice containing 1000mg of L-Citrulline and 2000mg of L-Arginine. He also uses a servings of CAFFEINE containing 1000mg of Caffeine and 65mg of D,L-Methionine to help improve his recovery, increase fat loss and give him an energy boost.
Before Bed: ZMA And Magnesium: Nate also takes a serving of ZMA before bedtime to improve the quality of his sleep. He takes this serving at least two hours after his pre-workout Pump-Pro.
He also uses 2 servings of ProBody Lift containing 635mg of Magnesium to improve sleep quality.
Nate also follows a diet plan to help him get in shape for his fight.
Sources & references used in this article:
Thread: Insulin sensitivity and AAS by N Miyaki
The Men’s Fitness Exercise Bible: 101 Best Workouts to Build Muscle, Burn Fat and Sculpt Your Best Body Ever! by J Date – elitefitness.com
The Best Research on Body Fat, Losing Fat, and Eating Fat by S Hyson – 2013 – books.google.com
ОБЕЗВОЖИВАНИЕ ЯВЛЯЕТСЯ ПРОБЛЕМОЙ В СПОРТИВНЫХ ЕДИНОБОРСТВАХ by T Kelso – breakingmuscle.com