Diet Advice - Q&A with Nate Miyaki | Stronger 24/7 - Stronger Everyday

Quote:

Originally Posted by johon6
is there a benefit to ultra low carb

at the min im on

230g protein
about 40-50g fat
100g carbs a day

works out in and around 2000 calories, not majorly fussed at the minute as i'm overweight and need to drop weight, might go 50 calories either way

I think 100g is a good level and most people shouldn't go much lower. That's actually right around what I recommend for sedentary populations, with 1-2 pieces whole fruit and unlimited vegetables making up the majority of that 100g.

The thing is the research I've seen is that low carb ketogenic diets are no more effective than low carb NON-KETOGENIC diets. And keto-dieting has several metabolic and physiological drawbacks. So why go that route if you don't have to.

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	Quote: Originally Posted by NJA82 Nate, im nearing the end of a 15 week cut, have cut down around 20lb in that time with a defecit and a bit of cardio on top of my normal weight training, currently sitting on 176lb down from 196 at 5`10. Pretty happy with my overall mass etc. but im struggling maintaining strength at this stage of the cut, todays session i really struggled... My 1rms have dropped a fair bit along the way but ive tried not to let it worry me and ive just reset my target weights to compensate BUT it kinda does bother me losing this kinda strength because i see a long road ahead to get back to where i was ( 315lb squat and 450lb deadlift ) even though i still consider myself a novice. Current diet is around 1900-2000cals a day, 180g protein, 50-60g fat and remainder carbs, pretty much stick to that fat and protein level and just vary the carbs depending on activity level. Refeed is usually once a week and carbs are increased and fats are dropped. As far as i can see everything is being done correct. Is it normal to suffer such strength losses on a cut? Is there any tips to maintain it? My program i follow is based around 5/3/1 with a power movement at the start of the session, then hypertrophy work following so a bit of a PHAT kinda program but based around 5/3/1. On a bulk this program served me really well and it did up until now on the cut as well but the last couple of weeks have been a struggle... Sorry for the long post man, just wanted to cover all the obvious stuff. Just keep in mind that training to maximize performance is different than training to maximize appearance, bodybuilding and powerlifting are different sports, etc. Not to say you can't have a mix of both, but you're not going to be your strongest at your lowest body fat percentage. Overall the diet doesn't seem to crazy or restrictive, right around 12cals/lb so that's decent. You know the one thing I might suggest you look is what you are doing pre-workout. So for pure cosmetic purposes I like training in the fasted state for a variety of physiological reasons. But that is not always wise for from a performance perspective. The thing is since glucose fuels the brain and CNS, depleted glycogen (especially liver glycogen) can impair performance. So maybe add a light meal of some protein and a piece of fruit (some carbs for liver glycogen without the rebound hypoglycemia of starches) a few hours before your lifts.
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	Baha^
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	This thread is still "active" ???
	8 years ago	Post 152 • IP flag post

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	NATE THE GREAT!!! WERE YOU AT BROSEPH!!
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47.1K	47.1K SRorhrbac0808 private msg quote post Address this user	plus 1 plus 1 plus 1 0
	heeeeeellllllllloooooooooooooooooo
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	you shit the bed bro, you shit the bed....
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	Quote: Originally Posted by haole Nate said to start asking him questions here haha LOVE it. I was like wtf did he really? Then saw it was google
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	Quote: Originally Posted by NoLimitz Hey Nate! My current macros are- Diet Macros- 40% Protein 35% Carbs 25% Fats 240/210/66- 2400kcals I was just wondering how i should incorporate refeeds on a daily basis. Refeeds- 50% Carb Increase, 1g protein per lb. of bw. and fats low. Now, these macros below are with the same calories. Should i increase calories on a refeed day? 210/315/35- Every 6-12 days Hey man, re-feeds I usually go with maintenance (15 cals/lb) or above (16-20) depending on the goal and how lean you are. Protein steady at 1g, yes fats relatively low when you are jacking up carbs. High carb intake limits fat oxidation, so you don't want a bunch of dietary fat in that situation. Then all remaining calories from carbs.
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	Quote: Originally Posted by johon6 is there a benefit to ultra low carb at the min im on 230g protein about 40-50g fat 100g carbs a day works out in and around 2000 calories, not majorly fussed at the minute as i'm overweight and need to drop weight, might go 50 calories either way I think 100g is a good level and most people shouldn't go much lower. That's actually right around what I recommend for sedentary populations, with 1-2 pieces whole fruit and unlimited vegetables making up the majority of that 100g. The thing is the research I've seen is that low carb ketogenic diets are no more effective than low carb NON-KETOGENIC diets. And keto-dieting has several metabolic and physiological drawbacks. So why go that route if you don't have to.
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	Quote: Originally Posted by NorIda Quote: Originally Posted by dwatson Hasn't responded in almost two weeks... I guess its a good thing that this thread is stickied! Or it would have been lost a long time ago =O Nate, wtf are you broseph!? Living life the only way I know how brother, beach-dude style.
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	Quote: Originally Posted by SRorhrbac0808 NATE THE GREAT!!! WERE YOU AT BROSEPH!! Glad to know I was missed. Work has been kicking my ass.
	8 years ago	Post 162 • IP flag post

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	Nate what do you think about the GOMAD diet and the claims that adding 20 rep breathing squats with at least 6 cups of milk per day will help a person add 10-15lbs of lean muscle?
	8 years ago	Post 163 • IP flag post

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	I though the gomad diet is a gallon of milk a day not just 6 cups a day
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	Hi Nate, I have no Idea who you are but I would like to have your take on protein requirements. I'v read the abstract of maybe 20 studies, and the whole on maybe 5 studies on this particular question. It seems to me that some studies show that a 1 gram of protein per pound of body weight is superior to ,5 grams per pound of bw. Other studies show no difference, same amount of LBM is attained at high (1 gram per pound) normal (.5 gram per pound). Have you any experience in this area? What's your take on protein req?
	8 years ago	Post 166 • IP flag post

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