The Intelligent & Relentless Pursuit of Muscle™

Warrior Fitness

Who or What's a Nate Miyaki?


Shortly after Pumping Iron first hit movie theaters back in 1977, gyms around the country were overrun by thousands of muscle-hungry young men looking to pump up and become the next Arnold, Franco, or Big Louie.

These newbies wanted one thing: a muscular body. And they obviously weren't embarrassed to admit it; on the contrary, most celebrated their love of muscle, as seen in some of the outrageous fashions that graced bodybuilding through the 1980's.

Now, that's all changed. Today's newbies say they want to be more athletic, more balanced, and more "functional."

They talk about training for explosiveness or core stability, even bragging about improving 40-yard dash time and vertical jump scores, despite not playing football since being cut by their high school teams.

They all say building a pretty body is the least of their concerns.

And they're all liars.

Then there's Nate Miyaki. 

The 32-year-old San Francisco-area trainer thinks wanting a lean, muscular body that makes girls blush and guys jealous isn't something to be embarrassed about. He's embraced his own desire to train for beauty first – he's his gym's resident "ripped guy" – and he's built a successful business helping others achieve similar results.

Nate Miyaki

Skeptics might agree that Miyaki might be ripped, but in bodybuilding terms, he's also kinda' small, and likely has never been fat a day in his life.

As for being small, even by natural bodybuilding standards?

The Fitness Ring

Nate's fitness journey had its share of twists and turns and even the occasional bodyslam. After completing a variety of pre therapy and premed courses during his undergraduate years at the University of California, Berkley, Nate entered postgraduate studies at San Francisco State with the intention of being a physical therapist. To help pay the bills, he also took on an interesting part time job: professional wrestling.

His other career was also evolving. Once the internship side of physical therapy began, Miyaki started to question whether he'd chosen the right path. The accompanying dubious nutrition courses essentially sealed the deal.

Since then, Nate Miyaki has been getting clients – and himself – in tremendous condition, naturally. And he's been doing it with a practical spin on a healthy yet controversial nutrition framework.

Senshi (Warrior) Philosophy

Prehistoric Hunting

Miyaki says the best way to describe his philosophy is Paleolithic (Paleo) plus sports nutrition.

The Paleo Diet is a reduced carbohydrate diet that's often described as the "caveman diet." The philosophy is, if a caveman had access to it, you can eat it, which leaves meats, vegetables, nuts, and some fruits on the table while eliminating most carbohydrates derived from wheat, grains, or sugar.

But for athletes it's a different story.

According to Miyaki, a considerable segment of the research showing the health benefits of low-carb plans used sick or compromised subjects, like the obese or Type 2 diabetics – the polar opposite of a typical hard training physique athlete.

Further, much of the research showing benefits to low-carb plans compare a low carb plan to an extremely high carb diet, with as much as 70% of the calories coming from high glycemic, processed carbs like breads and cereal, and very low protein. Rarely was the competing diet a moderate, natural carb-based plan.

Finally, Miyaki cites research showing that being on a low carb diet too long can lead to impaired thyroid function and decreased leptin, adding that new studies even show that the Testosterone-cortisol ratio gets impaired after too many days of low carbs.

The Compromise

Miso Sweet Potatoes

The Bodybuilders' Paleo: Step By Step   

The key is to stick to clean carbs like rice, sweet potato, and the like. No gluten, wheat, grains, sugar, refined flour, or high fructose corn syrup.

Here's an example for a 200-pound male bodybuilder at 15% bodyfat:

Vital Statistics

15% body fat
Lean body mass = 170lbs (77kg)


Total calories = 12 x LBM = 2040 kcals
Protein = roughly 1.25g/1lb LBM = 215g
Fats = roughly 15% = 35g
Carbs = remaining kcals = 220g
Post-workout = 0.5g/kg protein (30g) + 1.0g/kg (75g) carbs at 0 and 2 hours.

Breakfast 12 egg whites, 1 yolk 1 cup rice any plain vegetables 45g 45g 5g
Midmorning 8 oz. lean protein (chicken breast, turkey breast, grass-fed top round) 1 serving Flameout 50g - 10g
Pre-workout 10g Biotest BCAA 10g - -
Post-workout 1 serving Surge 1/2 cup rice 1 serving FA3 35g 75g 5g
Afternoon 4 oz lean protein 12 oz potato or yam 30g 75g 5g
Dinner 8 oz fish 1/2 cup rice any veggies 1 serving Flameout 45g 25g 10g
TOTALS 2055 kcals 215g 220g 35g

The Ripped and the Pendulum

Nate Miyaki

Nate Miyaki's approach to Paleo eating could be seen as a pendulum shift back towards a more balanced approach to healthy eating, but he also warns not to forget the Paleo diet's bigger message.

It's that last word, results, that deserves another mention. Because deep down, most of today's gym rats – despite catch phrases like functional training, relative strength, and core stability – aren't that much different from the new guys who showed up at the gym the day after they saw Pumping Iron. They want to look jacked.