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Miyaki's 12 Week 2010 Contest Prep: Part 1 - Diet, Supplements, Training!

Nate Miyaki, 2009 Musclemania Champion in bantam weight class, is prepping for his 2010 contest season! Find out exactly what he eats, how he trains, and the best strategies to get insanely ripped the natural way!

Article Summary:
  • This pre-contest plan is for an all natural competitor, so you can easily follow this.
  • I will follow this plan and update my progress right here on
  • My diet for this phase is going to be higher in calories.

Its time to dust off the ol' posing trunks (or panties as my family and friends like to joke) and get back in the game. Last year I accomplished my goal of winning the bantamweight class at the Musclemania America Championships. Despite the win, I felt like I made some critical mistakes along the way, including trying to cut too much weight to make the weight class. I over-dieted and inevitably lost some lean muscle mass. This year I hope to clean up those mistakes and see what I can bring to the table.

I'll be competing in the INBF World Championships on August 21st in California. My goal is to be competitive with some of the best natural bodybuilders in the world, or at least not make a fool of myself. I also have some fitness modeling shoots scheduled for right around that time. As I write this, we're about 12 weeks away from show time.

As I Write This, We're About 12 Weeks Away From Show Time As I Write This, We're About 12 Weeks Away From Show Time
+ Click To Enlarge.
As I Write This, We're About 12 Weeks Away From Show Time.

Below is an outline of my precontest plan -- diet, supplements, and training.

Precontest Diet


(35g Protein, 50g Carbs, 7g Fat)


(35g Protein, 50g Carbs, 3g Fat)

During Workout: Training Days

(40g Protein, 0g Carbs, 0g Fat)

Lunch: Post Workout

(28g Protein, 50g Carbs, 5g Fat)


(28g Protein, 50g Carbs, 5g Fat)


(35g Protein, 0g Carbs, 15g Carbs)


Training Days: 1915 calories (200g Protein, 200g Carbs, 35g Fat)

Off Days: 1755 calories (160g Protein, 200g Carbs, 35g Fat)


Throughout the day: Green Tea


Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Training Split:

Monday: Back/Abs


Tuesday: Off

Wednesday: Chest/Biceps/Calves

Thursday: Off

Friday: Quads/Hamstrings/Abs


Saturday: Shoulders/Triceps

Sunday: Off


So that's the starting point. I plan on updating my progress every month right here on You can see how I make adjustments and manipulate the variables throughout the precontest period. Towards the end, we'll talk about the peaking process -- what to do with carbs, sodium, and water during the last week.

I know I learn something new every time I follow a competitor's precontest plan. I hope you learn a thing or two from my own along the way. It's important to note I'm training and competing naturally, so a plan like this can easily be adapted to someone who just wants to get in shape for the summer.

So don't just read along. Why not challenge yourself to get in the best shape of your life by 8/21/2010 as well? We'll do it together. Shoot me an email or hit me up on BodySpace to update me on your progress.

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