This Meal Plan collection was created for serious strength trainers who are interested in building muscle mass. It is a high protein plan that serves as a transition from the Core Plan (25% of calories in the form of protein) to the Pre-Competition Meal Plan (40% of calories from protein). This plan is a collaborative effort between Dave Barry, Mr. America (1990) and Mr. USA (1999) and Linda Fleming, a nutritionist and NutriBase consultant.

This High Protein Meal Plan is designed to provide the proper nutrition for athletes working very hard to increase their muscle mass. Of course, much attention is also focused on providing the nutrients required for health and well-being.

The protein intake in this plan is controlled about 30% of daily calories. This provides a high protein plan for athletes who are training vigorously to maximize their muscle mass. Protein sources in this plan include high quality, lean protein sources such as poultry, lean beef, eggs, and low fat dairy.

Carbohydrate levels are maintained at approximately 40% 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 therefore handled in a more efficient way by the body. This plan provides an abundance of whole grains, fruits, and vegetables. These sources of carbohydrates were selected in part, to assure an adequate fiber intake.

Fat provides about 30% of calories in this Meal Plan. Emphasis is on healthy fats, 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.

Another important note for this Meal Plan is the fact that it is relatively low in carbohydrate. Therefore, this plan should not used on a long-term basis. This plan is most often used as a transitional phase while users move from the Core Plan to the Very High Protein Meal Plan. Your main plan should be the Core Plan which provides more carbohydrate and less protein. The change to this muscle building plan can be made by the athlete who is in the process of getting into top shape. This plan should be used for two to four weeks before returning to the Core Plan or progressing to the Pre-Competition Meal Plan. A return to the Core Plan is recommended for those wishing to maintain the muscle they have built. The Pre-Competition Meal Plan is an option for those who want to maximize fat loss, especially prior to a competition. Before choosing a high protein Meal Plan, Dave recommends consulting with your physician to make certain there are no contraindications.

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.

We're confident that these plans will provide you with good nutrition... we hope you also find these recipes 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 siteif you have comments or suggestions regarding these Meal Plans. :-)

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 professional editions since 2000. Dave is helping CyberSoft pinpoint areas that will undergo enhancements, refinements, and even major rewrites in upcoming revisions. You can contact Dave via email.

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. Visit Linda at healthroughnutrition.com.