Nutrition at EMERY

Many times people will tell me that they have no will power, or they are
convinced that they have to starve in order to lose weight. Let me say
that you can lose weight without starving yourself or feeling that you
have to totally give up the foods you enjoy. A lifestyle of weight loss is
about eating just under what your body needs, not drastically reducing
your calories or restricting carbohydrates or fat. I know you can do it
and I am here to show you how!

The Physio-Graph analysis that we would perform at your initial visit measures your metabolic rate
and calculates the number of calories your body needs. I use your specific metabolic rate to
design a nutritional program individually tailored to your metabolism and goals.

I begin by analyzing your body’s hydration levels and determine your fluid intake needs. Next, we
utilize your metabolic rate along with your individual physique change goals to design your daily
                        nutritional intake and nutritional ratios.   Included in your printout will
                        be lists of foods that are optimal for your goals, foods that should be
                        used sparingly, and those foods that should be avoided. I will design
                        your nutrition in combination with your exercise program utilizing the science of
nutrient timing to ensure that the exercise produces the exact amount of targeted fat loss or
muscular development you desire.

Below is an small excerpt from a nutritional recommendation printout. Each person's nutritional
recommendations are unique to their body composition, lifestyle, and physique change goals. Your
specific fluid and nutrition requirements are key factors in reaching your weight loss goals. With
this level of information, success is no longer a guessing game.

In addition to providing you with lists of foods, you will also have access to our 80 page online
Sourcebook that contains pages of recipes meal suggestions, and foods to choose when eating
out at restaurants. The Sourcebook is a virtual encyclopedia of nutrition and weight loss
knowledge. Information on everything from artificial sweeteners to net carbohydrates and fiber
are available for you in the Sourcebook.

I do not encourage low carbohydrate diets, high protein diets, or any “diets” at all. When people
deprive their bodies, they are setting themselves up for increased cravings of the deprived food.
Our approach is to utilize all foods in balance and moderation. I even often prescribe a weekly
“day off” where you can eat anything you want. This day off will reset your metabolism resulting
in even greater fat loss!

There are foods that will move you in the direction of your particular
goals, and there are foods that will halt your progress. If you do not
know the difference, then you may be heading in the wrong direction.
After I conduct your Physio-Graph, determine your metabolic rate and
assess your physique goals I will then provide a detailed list of foods
that will improve your results, as well as a list of foods that are
detrimental to your progress and should be used sparingly.

NUTRITION RECOMMENDATIONS

FLUID INTAKE:
Your Physio-Graph indicated that your body is properly hydrated at 36 liters of fluid. In
order to maintain this hydration level, take in 48 ounces of water evenly spaced
throughout the day.

This would be 3 sixteen-ounce bottles of water. Limit caffeine intake to one cup of coffee
per day, as caffeine will dehydrate the body and require more fluid intake.

NUTRITIONAL INTAKE:
Based on your current body composition, and your fat loss goals, you will need:
- 5 to 6 meals per day, evenly spaced 2 - 4 hours apart.
- Last meal should occur 2 hours before going to sleep.
- Balance your nutrients across all meals.

NUTRIENT RATIOS:                                  RANGE PER MEAL
1,500    Calories per day.                          250        300
150       Grams of Carbohydrate per day.           25          30
150       Grams of Protein per day.                    25          30
33         Grams of Fat per day.                           6           7