Doug Miller, a drug-free IFPA pro bodybuilder and former IFPA Orton World Cup champion, is widely regarded as one of the best natural bodybuilders competing today. He also owns the supplement company Core Nutritionals and the coaching company Team Miller. In this interview, Doug discusses his recent competition season, training philosophy, nutritional approach, and views on supplements.
Doug recounts his 2014 competition season, which he considers his best yet. He won the heavyweight class and overall at the Cape Cod Biggest Baddest Pro show, followed by the middleweight class at the York Pro. A week later, he competed in the NPC Jay Cutler Classic, winning the light heavyweight class and overall. This was a significant step for Doug, as it was a non-drug-tested show, and he wanted to represent the potential of natural bodybuilding.
While Doug has been successful on untested stages, he states that becoming a professional IFBB bodybuilder isn’t his primary goal. He enjoys the bodybuilding lifestyle, but the demanding schedule of IFBB competitions isn’t appealing. He believes he could be competitive in NPC light heavyweight shows, but the 212 class might be a different story.
Doug attributes his consistent progress to his dedication and intensity in training. He emphasizes the importance of consistency and pushing past the point of pain, a mindset he’s maintained for 18 years. He meticulously tracks his workouts and avoids complacency. He believes he can continue improving, even at 36.
Doug’s training primarily involves high rep ranges, often 15-20 reps, even with heavy weight. For back and legs, he frequently trains in the 20-rep range. He believes pushing to failure in higher rep ranges is crucial for muscle growth and enjoys the high-volume approach.
Doug admits his workouts are rarely the same, ensuring constant variety and stimulus. His preferred split is a classic one-body-part-a-day routine, which he finds enjoyable and effective for maximizing his focus and intensity.
Doug doesn’t plan deload weeks, preferring an instinctual approach to periodization. He listens to his body and adjusts his training based on how he feels. He’ll reduce the weight or focus on machines if he needs to back off, but maintains a high level of intensity. He also prioritizes exercise selection and rep speed to vary the training stimulus.
While he tries to leave a little in the tank to avoid injury, Doug often trains close to failure, especially on his last few sets of an exercise. He finds it hard to stop short of failure, driven by his competitive nature.
Doug’s off-season nutrition isn’t strictly tracked, but he estimates consuming around 3,200-3,500 calories per day, with approximately 300 grams of protein, 80 grams of fat, and the remaining calories from carbohydrates. He prioritizes performance and how he looks in the mirror over strict adherence to macros, especially in the off-season.
Doug follows a consistent eating pattern of six to seven meals per day, prioritizing whole foods even during contest prep. He acknowledges that some might consider his approach “bro,” but he focuses on hitting his macros with foods he enjoys and finds effective for his training. He’s not afraid to deviate from his routine for social occasions or while traveling.
Doug believes supplements play a significant role in his success, emphasizing that they are most effective when combined with a solid diet and training program. He is a strong advocate for creatine, BCAAs, beta-alanine, and natural test boosters.
Doug explains that his test booster, Alpha, utilizes ingredients like n-methyl-d-aspartic acid, 3,2 Sox e7 keto DHEA, coleus forskohlii, l-dopa, vitamin D, and zinc to target multiple pathways for testosterone optimization. He emphasizes the importance of proper dosing and transparency in the supplement industry.
Doug owns several businesses, including Core Nutritionals, Team Miller, and four (soon to be five) Nutrition Corners retail stores. He acknowledges the challenge of balancing business, family, and training, admitting that sleep sometimes suffers. He emphasizes the importance of delegating tasks and building a strong team.
For those with aspirations beyond bodybuilding, Doug advises prioritizing what will pay the bills, but also emphasizes the importance of making time for training. He encourages scheduling workouts and eliminating time-wasting activities. He believes bodybuilding can be a positive outlet and contribute to overall well-being, even with a busy schedule.
Doug stresses the importance of flexibility and not being overly rigid with diet and training. He believes that reducing stress and finding enjoyment in the process is crucial for long-term success in bodybuilding.
