Dave Barry - Mr. America 1990 and Mr. USA 1999 along with Linda Fleming - CNS, MS in Medical Biology and MS in Human Nutrition, have created a family of Body Building Meal Plan Collections for you. The first Meal Plan [this page] is called the "Core Body Building Meal Plan Collection" and it is designed to help athletes attempting to build and maintain muscle mass.

Eight-calorie level meal plan choices are available ranging from 1500 to 4000 calories per day. The PCF ratio for the below mealplan is 25-50-25.

Mr. America Core Body Building Meal Plan - 4 Weeks

This Meal Plan collection is a Core Plan designed to help athletes who are attempting to build and maintain muscle mass. It is the result of a collaborative effort between Dave Barry, Mr. America (1990) and Mr. USA (1999) and Linda Fleming, a nutritionist.

This Meal Plan is the "core" plan that Dave most often recommends to body builders and other athletes. It is designed to address the proper nutrition for the building and maintenance of muscle as well as for maintenance of health and well-being.

The protein intake in this plan is about 25% of total daily calorie intake. This provides an ample amount of protein to repair and construct muscle tissue after exercise. Protein sources in this plan include high quality lean protein sources such as poultry, lean beef, eggs, and low fat dairy products.

Adequate carbohydrate intake is often overlooked by athletes when, in fact, this is the fuel required during anaerobic work-outs such as weight lifting. When carbohydrate intake is too low to maintain glycogen stores, the body must resort to breaking down muscle to meet its energy needs - certainly not a situation a body builder (or anyone else) would like to be in. Carbohydrate levels in this Core Plan is controlled at 50% to 55% of total daily calories. The carbohydrates in this plan are primarily those that have a low Glycemic Index. Foods with a low Glycemic Index tend to cause a modest rise in blood sugar and are thereby handled more efficiently by the body. Therefore, this plan provides plenty of low Glycemic Index foods such as whole grains, fruits, and vegetables. In addition, these sources of carbohydrates assure an adequate fiber intake as well.

This is a relatively low fat plan, with fat providing 20% to 25% of total caloric intake. Emphasis is on healthy fats, including fatty fish such as salmon and tuna, olive oil, nuts, and seeds. All of these foods contain essential fatty acids that must be supplied by the diet for optimal health.

Dave suggests that this type of Meal Plan is particularly well-suited to the body build of ectomorphs. Ectomorphs have a body type that is tall and slender with long, thin bones and narrow chests, hips, heads, and fingers. This plan is also a good choice for long-term use by athletes of all body builds.

As Dave and Linda developed this Core Plan, they were guided by important principles of nutrition. A variety of foods were included to allow for intake of all essential nutrients. This variety is important for peak health and performance. You will also notice that each day contains six meals. Eating often throughout the day allows for better utilization of nutrients and also helps to keep metabolism elevated.

The importance of hydration cannot be overstated. Be sure to drink plenty of fluids, primarily water, throughout the day.

Supplements may be helpful in attaining goals, as well. A high potency multi-vitamin and mineral supplement can offer additional assurances that all essential nutrients are provided in adequate amounts. In addition, there is ample research indicating that creatine can produce significant improvement in resistance activities such as strength training. Dave often recommends taking two grams of creatine per day to achieve peak muscle performance.

These Meal Plans were developed for you by Dave Barry - Mr. America 1990 and Mr. USA 1999, and Linda Fleming, CNS, NutriBase Advisory Board.

<< Back to all Body Building Meal Plans

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Dave Barry, Mr. America 1990, Mr. USA 1999. Dave has hosted his own cable TV show "Dave Barry's New Age Fitness" and made appearances on ESPN, PASS, WJBK-TV 2, WKBD-TV 50, WXYZ-TV 7, and WJR Sports and received a nomination for the prestigious National Cable Ace Award. In addition to his speaking appearances, Dave has developed "Get Fit" - a fitness program designed to help prevent adolescent obesity in schools. Dave also develops wellness and motivational programs for businesses. Dave's personal accomplishments, combined with 20 years of teaching experience and certification from the American College of Sports Medicine and the American Council on Exercise places him among the elite of fitness experts. Because Dave is as serious about nutrition as he is about fitness, he's been a serious user of NutriBase Clinical Edition since 2000.


Linda Fleming, CNS, MS in Medical Biology and MS in Human Nutrition. Linda has 10 years experience working in clinical and hospital laboratories and she's been teaching human biology, cell biology, and nutrition at the college level for 19 years. Linda also owns and operates her private practice - Health through Nutrition - where she works to help her clients make lifestyle choices that help prevent conditions like heart disease, diabetes, high blood pressure, and obesity. She counsels her clients that their eating and exercising choices are two important factors that they can - and should - control... she sees prevention as the far more sensible alternative to trying to manage these conditions with drugs after they've become life-threatening. Linda lectures and makes television appearances on the topics of nutritional approaches to stress and disease. And, of course, she uses NutriBase to help her with nutrient analysis and Meal Planning.


NOTE: If you wish a Shopping List included with your meal plan, please advise in the "Comments" section of your order by typing "Shopping List."

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You should consult with your healthcare provider prior
to beginning any fitness or dietary program.

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Mr-America-Core-Bodybuilder-Mealplan$21.00Plan: 1500-Calories/day1750-Calories/day2000-Calories/day2250-Calories/day2500-Calories/day3000-Calories/day3500-Calories/day4000-Calories/day