MEDICAL DISCLAIMER:

The following information is intended for general information purposes only. Individuals
should always see their health care provider before implementing the suggestions made in this
book. This book is not intended to take the place of sound professional medical advice or to treat
specific maladies. Any application of the material set forth in the following pages is at the reader's
discretion and is his or her sole responsibility. The author assumes no liability.
TABLE OF CONTENTS
1. HEED VINCE GIRONDAS WORDS: LOSE THE FAT ...............1
2. THE MINIMALISTS WAY
LESS MANIPULATION IS MORE...........................................5
3. THE WATER BOY HIGH QUALITY H20 ...............................9
4. THE SEA SALT SOLUTION...................................................13
5. BORATS POTASSIUM.........................................................17
6. TRIM DA PUBES .................................................................19
7. FOOD ALLERGIES BANISH THE BLOAT............................21
8. TRAINING TARGETED GLYCOGEN LOADING ..................25
9. CARBLOADING PHYSIQUE-STYLE......................................29
10. FAKE AND BAKE...............................................................33
11. LIGHTING IS EVERYTHING...............................................35
12. D-DAY STRATEGY.............................................................37
*BONUS TIP. TRIAL RUN TEST, ASSESS, AND REFINE.........41
ABOUT THE AUTHOR .............................................................43
n
IF YOU CANT SEE YOUR
ABS AND GOOD MUSCLE
DEFINITION THE WEEK
BEFORE A SHOOT, YOURE
NOT JUST HOLDING
SUBCUTANEOUS WATER,
YOURE HOLDING
SUBCUTANEOUS FAT.
J
1 PEAK WEEK TECHNIQUES
ne thing at a time, most important thing first, start now
If you are at the more advanced stages of peaking for a photo shoot or
competition, you dont get the feel good fluff that dominates the general
fitness market. N ripped man and womano warm and cuddly confidence
boosters in this report. Only the cold, honest, tough love truth will help
you reach your elite physique goals.
Since Im a nice guy softy, and hate to make people feel bad about
themselves, Ill leave it to the legendary Vince Gironda to give the finger to
normal client hand-holding, and to give you the no bullsh*t, pure, and
most important pre-competition advice you could ever hear:
Youve got to lose fat!
Personally, I would rather not have to deal with fat at all. In reality,
however, since I am known as the trainer of the stars, I do have to deal
with fat. So many men and women are sent to me by the movie studios
with the accompanying request that I get their star in shape. Sometimes
Im expected to accomplish positive results in as little as five days!
O
1. HEED VINCE
GIRONDAS WORDS
LOSE THE FAT
With experienced bodybuilders, I lose my patience when it comes to
fat. Typically, I receive thousands of letters from would be Mr. Olympia
enthusiasts. They claim to have read all my articles, courses, and
instruction manuals, and beg me to let them train in my gym in North
Hollywood. Although I do have much success with many people who put
their faith in my training methods, it often happens that they are less than
honest with themselves at the start.
Frequently, they arrive totally unfamiliar with my training methods
and downright fat!
If a guy is really keen on getting the most out of my bodybuilding
methods, the least he can do is turn up for his training in reasonable
shape. It is an insult to me for a serious bodybuilder to arrive at my gym
for advanced tuition and be fat!
Its like reporting for ski-jumping classes without being able to ski.
Vince Gironda
If you cant see your abs and good muscle definition the week before a
shoot, youre not just holding subcutaneous water, youre holding
subcutaneous fat.
In other words, if youre soft every day, or can pinch more than an
inch, or cant see lines and cuts, you still have body fat to lose. No
amount of magic tricks or gym myths can take you from flabby to 5% in
a week.
Quick fix, extreme methods sell products and powders and miracle
solutions, but they dont give you real world solutions. The truth is much
simpler youre just not prepared to peak.
2 PEAK WEEK TECHNIQUES
3 PEAK WEEK TECHNIQUES
So most important thing first make sure you do your homework,
follow an informed pre-competition diet and training protocol, put in the
work, and are in great shape the week before the target date.
Its not an option. Its a prerequisite to the rest of this report.
Im a laid back dude, so dont really get riled up about anything. But
you dont want to piss the spirit of Vince Gironda off.
4 PEAK WEEK TECHNIQUES
n
PEOPLE WHO DO CRAZY
TACTICS TO LOOK 2%
BETTER OFTEN TIMES END
UP LOOKING 20% WORSE.
THE PURSUIT OF
ONE MORE VEIN OR CUT
CAN LEAD TO A LOSS OF
THEM ALL.
J
5 PEAK WEEK TECHNIQUES
2. THE MINIMALISTS
WAYLESS
MANIPULATION
IS MORE
onversely, if youve busted your a$$ for months, and are ripped the
week before a shoot, why make a bunch of extreme changes? Just
for the hell of it? If you look good, stay looking good by continuing to do
what youve been doing.
Minor tweaks, not major overhauls, are the golden ticket.
Advanced athletes need to break the bad habit of feeling like the more
they obsess, the more they hyper-analyze, the more complicated and
extreme their plan is, the better results they are going to get.
This isnt a calculus class. Its physique enhancement. Formulas dont
make you more informed or advanced then the general fitness crowd.
Your physique does. And more often than not, the path to success lies in
simplicity regardless of the phase muscle gaining, cutting, AND
peaking.
There are plenty of examples of this, I looked great the week before
the shoot, but I messed something up leading into it, and wasnt on the
day of
C
Its because you cant outsmart your body. You cant turn tricks on it
like youre a prostitute working over a hapless john.
There are internal mechanisms in place to maintain homeostasis. Push
it too far in one direction (severe dehydration), and it will rebound in the
other (water retention).
People who do crazy tactics to look 2% better often times end up
looking 20% worse. The pursuit of one more vein or cut can lead to a
loss of them all.
Most of the extreme methods are generally written by, and more
appropriate for, steroid and PE users. Thats not a judgment at all, thats
just physiological reality. Androgens can cause water retention, and often
times more extreme measures are necessary to rid the body of excess
water and be in shredded condition come competition day.
6 PEAK WEEK TECHNIQUES
7
Thus extreme dehydration or diuretics may indeed be necessary for this
demographic. Thats really not my area of expertise. Again that is not a
judgment. I dont really give a sh*t what people do.
Its just my best effort to be an honest coach with integrity. If you are
going about it not so naturally, you should seek the advice of someone
with more experience in those targeted peaking methods. I dont want to
pretend I know, and then give you uninformed advice. Cool?
What I do know is that if a natural tries to mimic those methods, (1) it
can be dangerous and (2) It often ends up backfiring.
Lets dive into the details of why less is more, and give you some subtle
steps you can apply to look your best.
PEAK WEEK TECHNIQUES
8 PEAK WEEK TECHNIQUES
n
IF YOU CUT WATER TOO
EARLY AND DEHYDRATE,
YOU CAN END UP LOOKING
FLAT AND SOFT.
SO YOU WANT HYDRATED
MUSCLE CELLS.
J
9 PEAK WEEK TECHNIQUES
3. THE WATER BOY
HIGH QUALITY
H
2
0
ont cut it too much, or too early.
Muscle is 75% water. The muscle cell holds 3-parts water for every 1-
part glycogen. So you need water to maximize muscle cell volume and get
that full, pumped look. Full muscles expand out against the fascia and
skin, which in turn makes you look tighter, harder, striated, etc.
If you cut water too early and dehydrate, you can end up looking flat
and soft. So you want hydrated muscle cells.
What you dont want is subcutaneous water retention, which can come
from rebound water retention. When you dehydrate, your body releases a
hormone called vasopressin, also known as anti-diuretic hormone (ADH).
It is causes the kidneys to conserve water.
With less coming in, more is retained.
D
Drink normal water all the way up until the night before the shoot. So
if youve been drinking 3L of water a day, continue drinking 3L of water
the day before the shoot.
You can cut water back a little bit the day of the shoot (half your
intake for the technical), which will leave you only slightly dehydrated.
This can make you appear a little tighter without the body having time to
negatively react to more severe and prolonged dehydration tactics.
10 PEAK WEEK TECHNIQUES
12 PEAK WEEK TECHNIQUES
n
KEEP SODIUM LEVELS
NORMAL UP UNTIL ABOUT
24 HOURS BEFORE THE
SHOOT. AT THAT POINT,
YOU CAN CUT SODIUM
TO MAKE SURE THERE IS
NOT EXCESS SODIUM
IN THE BLOOD.
J
13 PEAK WEEK TECHNIQUES
4. THE SEA SALT
SOLUTION
ust like with water, if you cut sodium too early, the body will
rebound. Keep it normal up until 24 hours before the shoot.
I generally keep sodium levels at about 1g per 1L of water, mostly by
putting sea salt on my food. Remember, this recommendation is NOT for
a sedentary person. Its for an athlete that can lose sodium during intense
training sessions.
If you normally drink 3 liters of water a day and have 3g of sodium per
day, keep both the same. Dont play around with extreme sodium loading
and tapering.
The body regulates sodium levels in the blood regardless of what you
try and do. If excess sodium is taken in, you simply flush it out through
your asparagus-smelling piss.
However, if you cut sodium too low for too long, a hormone called
aldosterone is released. This causes your body to reabsorb sodium, with
less leaving through that same asparagus-smelling piss.
J
And when you retain sodium, you retain water, because water follows
sodium (it has to do with geeky stuff like the polarity of molecules).
A 1990 Harvard showed this mechanism in action
Rogacz et al. Time course of enhanced adrenal responsiveness to
angiotensin on a low salt diet. Hypertension 1990 Apr;15(4):376-80.
http://www.ncbi.nlm.nih.gov/pubmed/2318519
If you are about to fall asleep, I get you. What you really need to take
away is the following.
Regardless of what you do, your body has some type of physiological
mechanism in place to keep blood levels of sodium (serum sodium)
exactly the same. See that constant 139 number?
14 PEAK WEEK TECHNIQUES
BASELINE LEVELS 1 DAY of 2 DAYS of 6 DAYS of
sodium sodium sodium
restriction restriction restriction
Urinary Sodium
(217 mmol/day) 105 59 9.9
Aldosterone
(10.4ng/100ml) 11.7 22.5 37
Serum Sodium
(139 mmol) 139 139 139
*Chart first published by Dr. Joe Klemczewski
15
Cut sodium for 24 hours, and aldosterone levels remain relatively the
same. No problem there.
Cut it for 48 hours, however, and aldosterone levels double, leading to
sodium reabsorption and resulting water retention. Cut if for longer
periods, and there are further increases in both.
Whats the take home practical lesson? Keep sodium levels normal up
until about 24 hours before the shoot. At that point, you can cut sodium
to make sure there is not excess sodium in the blood (remember your
body would just piss it out, but there can be a lag time).
This timing will give you optimal tightness and definition without
triggering a rebound rise in aldosterone and water retention.
PEAK WEEK TECHNIQUES
16 PEAK WEEK TECHNIQUES
n
EXCESSIVE POTASSIUM
LEVELS ARE THE MOST
SENSITIVE STIMULATOR OF
ALDOSTERONE,
WHICH AS WEVE
LEARNED, TRIGGERS
WATER RETENTION.
J
17 PEAK WEEK TECHNIQUES
5. BORATS
POTASSIUM
ccording to Borats theme song:
Kazakhstan number one exporter of potassium. All other countries
have inferior potassium (and are run by little girls).
But dont worry. You wont need to import any special Kazakhstan
potassium for your peaking phase. All you need is the natural potassium
levels in your normal diet, which should be based on predominantly real,
whole foods.
Dont load potassium or take any kind of supplemental potassium pills. Why?
Excessive potassium levels are the most sensitive stimulator of
aldosterone, which as weve learned, triggers water retention.
Drastically cutting water and sodium, and loading potassium, is a
recipe for very high aldosterone levels and subsequent water retention.
Thats why many competitors feel they looked better a few days before
their show before following loading and cutting strategies, or a few days
after the show after everything normalizes.
The lesson with water and minerals, dont follow extreme methods.
Keep things relatively normal with just some slight modifications.
A
18 PEAK WEEK TECHNIQUES
n
NO ONE LIKES TO SEE
DADDY LONG LEG SPIDERS
CREEPING OUT OF THEIR
BIKINIS OR
MAN THONGS.
J
19 PEAK WEEK TECHNIQUES
6. TRIM
DA PUBES
o one likes to see Daddy Long Leg spiders creeping out of their
bikinis or man thongs.
If you look like you have Don King in a leg lock, it could be a major
distraction from the ripped physique youve worked so hard to achieve.
So take it down a notch.
*Added Bonus. If you have a Little Shitake like I do, it will at least
make it look average size.
And regardless of
your gender, I believe
the modern reality is
that we all like a clean
workspace these days.
The days of da wild
bush are over.
T
20 PEAK WEEK TECHNIQUES
n
MY ADVICE IS TO PREPARE
ALL OF THE FOODS YOURSELF
DURING THIS WEEK, SO YOU
KNOW EXACTLY WHAT IS
GOING INTO THEM, AND
NO PROBLEMATIC
COMPOUNDS ARE SNEAKING
THEIR WAY IN.
J
21 PEAK WEEK TECHNIQUES
7. FOOD ALLERGIES

BANISH
THE BLOAT
believe you should be removing potential food allergens/sensitivities
from your baseline diet regardless of any peaking goals. This will
improve overall health, immunity, digestion, energy levels, performance,
and appearance.
But this is doubly important in the week before a shoot. The potential
negative, short-term cosmetic effects of a food allergen or sensitivity
include bloating and water retention (and nasty egg farts, which the
photographer or your fellow competitors may not appreciate).
The most likely culprits include gluten, dairy products, and chemical
ingredients like preservatives and artificial sweeteners.
OK, so cut the artificial ingredients, and no milk or wheat bread --
simple enough right? Wrong.
Most people just dont realize how many foods, condiments, and
sauces can contain these compounds. Gluten is used as a stabilizing agent
in many sauces and condiments, not to mention additional thickening
agents like flour and cornstarch.
I
Due to travel, models and competitors will often eat out at restaurants
the week before their target day. If they end up in poor condition, they
often blame the sodium in their foods. But in many cases, it could be the
gluten in the condiments and sauces, or another sensitivity to the
multitude of ingredients used in food preparation.
My overall diet approach is meant to be a practical, flexible, and
sustainable lifestyle plan. This means having tools and strategies for
eating out at any restaurant.
But during peak week, I encourage you to be a little stricter if you
want to optimize your condition. Thats why they call it peak week, its
not just your every day baseline plan.
22 PEAK WEEK TECHNIQUES
23
My advice is to prepare all of the foods yourself during this week, so
you know exactly what is going into them, and no problematic
compounds are sneaking their way in.
This may mean packing and traveling with foods, etc. This doesnt
have to be your standard practice, but it is one week of sacrifice to look
your absolute best.
PEAK WEEK TECHNIQUES
24 PEAK WEEK TECHNIQUES
n
YOU SHOULD ALLOW TWO
FULL RECOVERY DAYS BEFORE
THE TARGET DAY. SO IF THE
SHOW OR SHOOT IS ON
SATURDAY, YOUR LAST
TRAINING DAY IS ON
WEDNESDAY. THEN REST
THURSDAY AND FRIDAY.
J
25 PEAK WEEK TECHNIQUES
8. TRAINING

TARGETED
GLYCOGEN LOADING
ou want to give your body time to recover and replenish muscle
glycogen stores before the show or shoot so you can have that full,
pumped, hard look. If you train too close, youll just end up looking flat
and soft due to depleted energy reserves.
You should allow two full recovery days before the target day. So if
the show or shoot is on Saturday, your last training day is on Wednesday.
Then rest Thursday and Friday.
Heres a bonus tip: muscle glycogen use during training, and
subsequent restoration during the post-workout recovery period, is body
part specific. Youre not burning glycogen stores in your quads when
youre doing biceps curls.
So whatever split you are using, finish on the muscle groups that are a
weak point and/or you want to highlight.
For example, you dudes might hit chest and arms on the Wednesday
before the shoot. Then implement the carb-loading strategies to make the
man boobs and guns appear a little fuller.
Y
26 PEAK WEEK TECHNIQUES
Women might go for an upper back, shoulder, and triceps
workout to accentuate the V-taper and make the waist look
smaller.
Physique enhancement is all about illusion, so you might as well
use every trick in the book.
n
LOAD CARBS EARLIER IN THE
WEEK WITH A BIG, SINGLE
DAY CARB LOAD AFTER YOUR
LAST TRAINING SESSION.
THIS IS WHEN YOUR BODY
CAN USE THEM BEST, AND
MOST EFFICIENTLY
DEPOSIT THEM INTO
THE MUSCLE CELL.
J
29 PEAK WEEK TECHNIQUES
9. CARBLOADING
PHYSIQUE-STYLE
n terms of diet, protein and fat are going to remain constant at
whatever you were dieting on. Well manipulate carbs for cosmetic
effect.
Performance athletes can implement researched-based carb-loading
strategies to saturate glycogen stores before a competition because their
only concern is to optimize performance. The strategy here is to combine
a very high carbohydrate diet with no training during the final three days
before the competition. If they overshoot their glycogen saturation point,
its not a big deal.
Physique athletes dont have that same luxury because of the potential
for overspill once glycogen stores are full, which cosmetically, can lead to
subcutaneous water retention and a soft look.
Heres what you need to understand about normal physiology. Once
muscle glycogen stores are full, they will stay full for days if no intense,
anaerobic training is performed. This is because the muscle only uses
muscle glycogen during high intensity training.
I
30 PEAK WEEK TECHNIQUES
It is liver glycogen that is broken down to maintain normal blood
sugar levels, and support brain and central nervous system functioning at
rest.
So I like to load carbs earlier in the week with a big, single day carb
load after your last training session. This is when your body can use them
best, and most efficiently deposit them into the muscle cell.
31 PEAK WEEK TECHNIQUES
The glucose transporter GLUT4 is translocated to the muscle cell
membrane with muscular contractions during training. This triggers
glucose uptake into the muscle cell in the post-workout recovery period.
In addition the rate-limiting enzyme for glycogen resynthesis --
glycogen synthase -- is activated after exercise (more specifically, it is
present in its more active I-form vs. inactive D-form).
Hit the carbs after your Wednesday workout, when your muscle stores are
depleted and need them the most. There are two calculations you can use.
1. Eat 5-7g/kg of bodyweight or roughly 2-3g/lb.
2. Double the carbs youve been eating during your diet phase (so if
dieting on 200g, eat 400g).
3. I would also cut your protein intake on half this day, simply so you
can fit in all of those extra carbs.
Then on Thursday and Friday, go back to whatever you have been
dieting on. You really only need to support liver glycogen stores and
normal blood sugar and brain and CNS functioning at this point. So you
dont need massive amounts of carbs on these days because you are not
training and burning through any muscle glycogen reserves.
This timing allows for relatively full muscle glycogen stores without a
huge potential for overspill. It also allows personalized adjustments to be
made on Thursday and Friday. If you look flat, you can add back in a
little more carbs, etc.
On a side note, especially for photos, Id rather be slightly less full yet
maximally ripped than try to maximize fullness, yet overshoot and look soft.
32 PEAK WEEK TECHNIQUES
n
FOR PHOTOS YOU DONT
NEED TO BE NEARLY AS DARK
AS PHYSIQUE COMPETITIONS.
SO YOU DONT WANT TO
USE PRODUCTS THAT
BODYBUILDERS USE AND
LOOK LIKE YOUVE
BEEN ROLLING
AROUND IN THE MUD.
J
33 PEAK WEEK TECHNIQUES
10. FAKE AND BAKE
f you are too white, your muscle definition will wash out under the
studio or stage lights. So you need to be tan for more than just pure
vanity, it is to highlight all of your definition and cuts.
Get out in the sun a little bit if you can swing it. While overexposure
and burning can obviously be problematic, small amounts can be very
healthy. It leads to natural Vitamin D production, elevates mood, etc.
I prefer to lay out with a few bikini babes, preferably on beaches where
clothing is optional. Just watch out for sand in da crack.
For photos you dont need to be nearly as dark as physique
competitions. So you dont want to use products that bodybuilders use
and look like youve been rolling around in the mud. Some over the
counter sunless tanners (Loreal, Neutrogena) work well.
But the stage is a different story. The lights are so bright that youll
need to slap on that damn shoe polish. It looks completely ridiculous
everywhere else EXCEPT on stage. Companies like Pro Tan and Dream
Tan specialize in these products, and in specific application procedures.
Follow the directions on the bottle.
Regardless of what you use, try it out beforehand to make sure you
dont have any kind of allergy to the ingredients, which can lead to bad
rashes and odd colors.
I
34 PEAK WEEK TECHNIQUES
n
THE BEST PHYSIQUE LIGHT
IS AN OVERHEAD LIGHT
COMING FROM THE SIDE OR
AN OBLIQUE ANGLE. A LIGHT
DIRECTLY BEHIND YOU CASTS
TOO MUCH OF A SHADOW.
J
35 PEAK WEEK TECHNIQUES
11. LIGHTING
IS EVERYTHING
ne thing Ive learned by doing multiple photo shoots is that
lighting can make or break it. A pro physique photographer
hopefully will know all of the tricks necessary to maximize definition.
But if its just a buddy taking your photos, or even a pro photographer
that does not have experience with physique photography, etc., that
person might not know what the best lighting is.
The best physique light
is an overhead light coming
from the side or an oblique
angle. A light directly behind
you casts too much of a
shadow. A light directly in
front and straight on you can
wash out lines and definition.
Use minimal lighting, have
it come from an angle above,
and position it slightly in front
of you in order to create good
definition and shadows.
You can play around a little bit, and move foreword or backwards, in
small increments, to ultimately get the best effect.
O
36 PEAK WEEK TECHNIQUES
n
A LARGE MEAL RIGHT BEFORE
CAN LEAD TO GI DISTRESS,
INTESTINAL BULK,
BLOATING, AND
STOMACH DISTENSION.
SAVE THE LARGE MEAL
FOR THE NIGHT
AFTER THE SHOOT.
J
37 PEAK WEEK TECHNIQUES
12. D-DAY
STRATEGY
bean burritos, a bag of Pringles, and a Mai Tai will really help
you tighten up and bring this thing home
Just kidding. Dont do anything crazy the day of the show or shoot.
Muscle glycogen restoration and synthesis happens over hours and
days, not minutes -- something like 5% an hour.
So to try and shovel down hundreds of grams of carbs right before a
shoot, thinking they are all going directly into the muscle cell and helping
you fill out, is not accurate. Remember, we re-loaded muscle glycogen
stores earlier in the week. And once they are high, they will stay high if
no anaerobic training is performed.
You just need a light meal or snack to support liver glycogen stores and
to provide enough blood sugar for overall energy. Something like 50-75g
of carbs from a good starch source like rice or potatoes, 3-5 hours before
starting, will do the trick.
A large meal right before can lead to GI distress, intestinal bulk,
bloating, and stomach distension. Save the large meal for the night after
the shoot.
5
In earlier sections we talked about a few other strategies you can
implement to maximize definition.
1. You can slightly dehydrate on this last day without the body having
time to negatively react. Basically cut your water intake in half (not
completely out).
2. You can cut sodium on this last day to make sure there is no excess
floating around, again without your body having time to react.
38 PEAK WEEK TECHNIQUES
40 PEAK WEEK TECHNIQUES
n
I SUGGEST YOU GO THROUGH
A TRIAL RUN OR TWO FIRST
BEFORE YOUR ACTUAL SHOOT
OR SHOW, ESPECIALLY
IF YOU ARE A FITNESS
VIRGIN BEING TOUCHED FOR
THE VERY FIRST TIME.
J
41 PEAK WEEK TECHNIQUES
* B O N U S T I P
TRIAL RUNTEST,
ASSESS, AND REFINE
hese strategies are based on physiological principles, research,
anecdotal evidence, and real world experience. I believe they are
a highly informed and effective starting point.
However, unlike a lot of egotistical coaches out there, I will admit that
as much as we know about the human body, its still only a tiny fraction of
how this amazingly complex organism works.
I mean, why do I get a boner watching Rachel Ray prep a Spring
Salad? I dont know. But it happens, regardless.
The honest truth is that you are going to have to test and assess these
strategies in the real world to find what works best FOR YOU. Small
refinements may be necessary.
As such, I suggest you go through a trial run or two first before your
actual shoot or show, especially if you are a Fitness Virgin being touched
for the very first time.
Take notes on your condition, or even better photos, throughout the
process.
T
But dont misunderstand this honesty with a lack of confidence in my
approach.
I stand by my beliefs that for the majority of you out there, more
subtle changes are better than extreme ones, loading carbs earlier in the
week is better than later, and the rest of the details in this report will have
you looking awesome on your shoot or show day.
I wish you the best of luck on your big day. Send me some photos
afterwards so I can keep up to date with your progress.
Thanks,
Nate Miyaki
42 PEAK WEEK TECHNIQUES
43 PEAK WEEK TECHNIQUES
ABOUT THE AUTHOR
ate Miyaki is a
fitness author,
athlete, and coach.
He has run a private personal
training and nutrition
consulting practice for the
past twelve years, working
with a wide variety of clients,
including pro-fessional
athletes and models.
Nate or his work has been
featured in Men's Health,
Men's Fitness, LIVESTRONG, Muscle & Fitness, T-Nation,
Bodybuilding.com, Elite FTS, and Renegade Strength.
He was a 2004 Max Muscle Natural Bodybuilding Champion and 2009
Musclemania America Champion. He has worked as a model and
representative for several fitness brands.
For more information you can visit http://natemiyaki.com/
N
44 PEAK WEEK TECHNIQUES
FTC Disclosure
As of December 1st, 2009 the FTC requires that we disclose whenever there could be hidden
interests or unspoken biases related to recommendations. As I have already stated I only
recommend products that I wholeheartedly recommend and would use myself. However, to cover
my ass, please assume that for every link I have placed in this manual I will be getting paid
thousands of dollars, flown around the world first class and provided with a lifetime supply of free
hookers by the owners of said companies.