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 third Meal Plan [this page] is called the "Pre-Competition Body Building Meal Plan" which is for serious strength trainers working to maximize fat loss while building muscle mass, especially prior to competition.

Eight-calorie level meal plan choices are available ranging from 1500 to 4000 calories per day. The PCF ratio for the below mealplan is 40-30-30.

PLEASE READ the full meal plan description below and note all special instructions [in bold or red].

Mr. America Pre-Competition Body Building Meal Plan - 4 Weeks

This plan is appropriate for use for up to four weeks prior to competition when a competitive athlete is attempting to "lean out." To attain the best results, choose a meal plan of 300-500 calories less than the previous plan followed This Meal Plan addresses the nutrition for maximizing muscle mass in extremely conditioned athletes while paying attention to the nutrients required for general health and well-being.

This Meal Plan is very high in protein and low in carbohydrate. Therefore, this plan should not be continued for longer than four weeks at a time. Before selecting any high protein Meal Plan, you should consult with your physician to make certain there are no contraindications. This plan is designed to be used in conjunction with the other NutriBase Body Builder Meal Plans.

Your primary plan should be the Core Plan which provides a PCF Ratio of 25-50-25...it contains less protein and more carbohydrate. If you are an athlete in the process of getting into top shape, move from the Core Plan to the High Protein Meal Plan for two to four weeks. Then, use this Pre-Competition Meal Plan for up to four weeks, just prior to competition. At the completion of one cycle of this High Protein plan, athletes should return to the Core Plan unless they are preparing for competition.

Dave suggests that this Meal Plan is most suitable for endomorphs and mesomorphs. Endomorphs are those with stocky builds, short bones and trunks, round heads, wide chest and hips, heads, and fingers. Mesomorphs exhibit a medium muscular build - a body type that fits half way between ectomorphs and endomorphs.

The protein intake in this plan is about 40% of daily calories. This is a very high protein Meal Plan for athletes who are attempting to minimize their body fat prior to competition. The protein sources for this plan come from high quality sources such as poultry, lean beef, eggs, and low fat dairy.

Carbohydrate levels are maintained at approximately 30% of 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 only a modest rise in blood sugar and so are handled in a more efficient way by the body. Therefore, this plan provides whole grains, fruits, and vegetables. In addition, these sources of carbohydrates help to maintain an adequate fiber intake, as well.

Fat provides about 30% of calories in this Meal Plan. Healthy fats are provided daily, including fatty fish such as salmon and tuna, olive oil, nuts, and seeds. Many of these foods contain essential fatty acids that must be supplied by the diet for optimal health.

Dave does not recommend this plan for ectomorphs. Ectomorphs have a body type that is tall and slender with long, thin bones and narrow chests, hips, heads, and fingers. Ectomorphs often obtain better results with a lower protein and higher carbohydrate intake offered in our Maintenance Body Building Plan.

As Dave and Linda developed this high protein 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.

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.

Please note: Meal plans (i.e., downloads) are not Refundable so choose wisely.

<< 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 want 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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Pre-Competition-Bodybuilding-Mealplan$21.00Plan: 1500-Calories/day1750-Calories/day2000-Calories/day2250-Calories/day2500-Calories/day3000-Calories/day3500-Calories/day4000-Calories/day