New Nutrition Programs

I have decided to change my nutrition programs to make them more geared towards people's individual goals. We all have unique goals, whether that is completing a marathon for the first time (performance goal) reduce body weight (fat loss goal) or to put on muscle (mass building goal). Each of these goals are different and require individual attention with regards to nutrition planning to help you reach these goals.
With that in mind, these are the new plans available immediately:

Phase 1: Diet Analysis
During this phase I will analyze your current eating habits over a period of 3 days. This will tell me if you are eating the proper amount of calories, protein, carbohydrates and fats necessary for you. (see below for an example of this)

Client Summary

Name: Kent Golden

Age: 40

Height: 5’11”

Weight: 183
Goal weight: 165
Estimated Time to reach goal: 9 weeks


Body Fat %: 21
Goal Body Fat %: 16

Other measurable goals (different pant/dress size, more energy etc.):
Current pant size is 36, would like to fit into a 32


Analysis from 3 day diet recall


Avg. Calories Consumed: 1545
RMR: 1864
Comment: I would like to see the total calories consumed to be 2000 calories per day.


Avg. Carbohydrates Consumed: 211 grams or 54% of total calories.

Avg. Protein Consumed: 94.5 grams or 24% of total calories.

Avg. Fat Consumed: 37.5 grams or 22% of total calories.

Water: Currently consuming 16 cups of water per day. Keep it up, this is where it should be!

Recommendations: You will need to increase your protein to 160 grams, reduce your carbohydrates to 150 grams and your fat to 30 grams per day.

Key Vitamins/Minerals RDA Best Source

Calcium: 1,000 to 1300 mg/day Milk/ Dairy Products
Your Intake: 595 mg
Comment:
Calcium is important for bone formation and for the maintenance of healthy bones, muscular contraction and relaxation, nerve functioning, blood clotting, blood pressure and immune defenses. Recent research has shown that calcium can play an important role in weight reduction.

Potassium: 2,000 mg/day Meats/Fruits
Your Intake: 2,346mg
Comment:
Potassium helps to maintain fluid and electrolyte balance, support cell integrity, muscle contractions, nerve impulse transmission. Potassium works to counter the effects of Sodium. When looking for products always look at the Sodium AND Potassium levels.

Iron: 18 mg/day Lamb
Your Intake: 16 mg
Comment :
Iron is the major component of protein hemoglobin (carries oxygen) and it aids in muscle contraction. There are two types of Iron, Heme (found mostly in red meat) and Non-Heme (vegetables). Of the two, Heme Iron is more readily absorbed in the body. To make Non-Heme more effective, it must be combined with Vitamin C.

I will look at 16 of the top vitamins and minerals and determine if you are getting the proper amount in your diet.
Once I have this completed, I will then prepare a 7 day meal plan.

I will come to your house and not only present the meal plan to you, but I will go through your cupboards and make sure that your house is stocked with healthy foods.
The cost of this plan with the house visit is $150.
If you prefer to just have the meal plan and diet analysis then the cost is $100.

Phase II: Meal Plan Follow up
As your body changes, so should your meal plans. Depending upon the amount of time needed to reach your goals, you will need a certain amount of meal plan modifications. I will come to your house to do follow up visits (weigh ins, body fat testing and waist/hip measurements) and change the meal plans based on your progress. These follow ups will be done every two weeks and this will also make you more accountable to following through with your goals. You will need to purchase a block of sessions based on the estimated amount of time needed to reach your goals.
For example, if you needed to lose 10 pounds and I saw you once every two weeks, then the amount of sessions you would need would be 5 (based on an average weight loss of 2 pound per week). The cost of the sessions are listed below:
5 sessions: $150.00
10 sessions: $275.00
15 sessions: $425.00

If you have any questions about any of the programs please contact me at:
gregdcruz@rogers.com