About Dr. Bret L. Emery Expertise I am available to answer questions of diet and exercise, as they apply to losing body fat and gaining muscle mass. I especially enjoy the areas of motivation, goal attainment and relapse prevention. I believe the path to lifetime weight maintenance is paved with good nutrition and physical activity/exercise, so I am best suited to answer questions focused on these topics. An associated area of specialization is stress reduction and relaxation training as it relates to metabolism and body weight change, so questions in this realm would also be appropriate. If you would like to learn more about me please visit www.doctoremery.com.
Experience I have been specializing in behavioral approaches to weight reduction for 17 years. I am the clinical director of weight reduction and physical conditioning facilities in Florida and Georgia, and currently reside in Alpharetta, Georgia. I also operate a web and phone based weight loss consulting service at www.doctoremery.com. I have developed a patented method of measuring the human body that provides an in-depth analysis of the amount of body fat, muscle mass, fluid, and bone mass.
Organizations American Psychological Association. International Sports Sciences Association.
Publications Journal of Clinical and Consulting Psychology.
Education/Credentials I hold a doctoral degree in psychology, specializing in behavioral medicine from the Georgia School of Professional Psychology. I completed my Residency at Florida International University.
Past/Present Clients I have provided services to Indy Racing League drivers, Atlanta Braves baseball players, and hundreds of people just like you and me who want to lose weight and feel better. I am currently on the medical team for the NHL Florida Panthers hockey organization, and have an exclusive affiliation with Microsoft Corporation's Obesity Management Program. More information can be found at www.doctoremery.com
Question I am currently on a high protein, low fat diet. I have been eating "clean" calories and eating meals every 2-3 hours. I use whey and creatine supplement pre and post workout. I strength train 3 times a week, and cardio 4 times a week. Why do i feel like my clothes are getting tighter and when will i start to see the bodybuilding results that i want? More muscle, less fat?
Answer Hi Allyson,
Great question! May I make a suggestion. Totally change what you are doing. If we want bodybuilding results then we need to train like a bodybuilder.
Bodybuilders "periodize" their training. What this means is they break up their training into "Periods", or cycles, in order to focus on a particular objective. For example, in the off-season, a bodybuilder may focus on building mass. Or, a bodybuilder who is 12 weeks out from a competition may focus on reducing body fat.
You named two goals, more muscle, and less fat. I suggest you choose one of them and for a period of time focus on that goal. Periods, or cycles, usually last 4 to 12 weeks. Once you reach the end of a period/cycle then switch to the second goal and focus on achieving that.
I can go into much more detail on exactly how to lay out each period/cycle regarding training and nutritional intake. Just let me know if you are willing to do it and I will provide the information. For example, you are currently doing a balance of weight training and cardio. While that is great for overall health, it is counterproductive to bodybuilding. Your cardio is hampering your ability to build muscle, and your weight training is zapping your muscle endurance to perform high intensity fat burning cardio.
As for your clothes fitting tighter, it may be due to the increase in cell volumization from the creatine. Creatine causes your cells to "hold" water, which will make your clothes fit tighter. You may also be building muscle and thus making the clothes fit tighter. An easy way to know if it is muscle or fat is to examine where the clothes are tight. If you are serious about this, then you may also want to have regular body fat measurements done, or I can tell you where you can get your own body fat calipers. Just let me know.
I am a believer in creatine, although not always for women. Women have a naturally higher level of creatine in their bodies ,and thus do not benefit as much from supplemental doses. Many women are "non-responders", meaning that the supplemental dose does not enhance what is already present in their bodies. Also, Creatine needs to be cycled. Do not take it longer than 12 weeks without taking a break from it. I can also provide you with information on the best time to take creatine, etc.
It sounds like you are pretty serious about making a change in your physique. You are already doing a lot of things right - eating clean every 2-3 hours, watching protein, exercising 7 times a week! I would be happy to support you with any information you desire. Just let me know if you want more details on periodization.
