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| "The best leader brings out the best in those he has stewardship over." - J. Richard Clarke |
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. We're confident that these plans will provide you with good nutrition... we hope you also find the recipes in these Meal Plan delicious as well. This Meal Plan is included with NutriBase, version 5.1 and greater. Please email us anytime by clicking the email icon in the lower right corner of any page on this web site if you have comments or suggestions regarding these Meal Plans. :-)
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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.
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. Dave is helping CyberSoft pinpoint areas that will undergo enhancements, refinements, and even major rewrites in upcoming revisions. You can 
Linda Fleming, CNS, MS in Medical Biology and MS in Human Nutrition. 
