Sports & Muscle

Looking to build muscle mass, tone-up or enhance exercise performance? Choose from one of the following meal plan options to help meet your goals: Muscle Builder, Athletic Training, and Lean & Tone.




50% CARBS, 30% PROTEIN & 20% FAT

Designed with the hard-gainer in mind. The Mass Builder template provides meal plans and foods that yield higher carbohydrates and slightly higher fat to pack on the pounds where fast weight gain is desired.

This template has been designed to work in conjunction with a regular weight training program to stimulate muscle tissue growth. Meal replacement shakes are required for snack times to boost daily calories and provide convenience over-preparing foods. The animal protein sources for these templates come from chicken, turkey, fish, and red meats.

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60% CARBS, 20% PROTEIN & 20% FAT

The performance menus provide high-quality whole grain and vegetable foods for optimum performance needs. The average macronutrient ratio for the 7-day period is 60% carbohydrates, 20% protein, and 20% fat.

The templates also offer a daily average intake of 40 grams of dietary fiber. High fiber levels will minimize body fat storage and stabilize glucose thus stabilizing blood sugar levels within the body to maximize sustained energy levels.

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50% CARBS, 35% PROTEIN & 15% FAT

The Lean Bodybuilder templates combine higher protein, lower fat and higher daily calories for the average person wanting to shed body fat, entry-level or experienced, bodybuilder.

This template has been designed using the cleanest (low in fats), highest quality foods possible distributed between 5 to 6 meals each day to maintain a high metabolism. Protein sources are provided by lean meats such as chicken, turkey, fish, and generic protein shakes.

This template may be somewhat limited in variety but has been clinically proven to maintain or increase lean muscle tissue when combined with a regular exercise routine consisting of cardiovascular and resistance exercises performed 4 to 5 times each week.

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The information in this work is in no way intended as medical advice or as a substitute for medical counseling. The info on this site, and in the App contains the Doctor, Dietician, and Nutritionist developed meal plans. It is intended to provide helpful and informative material on the subjects addressed in the publication. It is sold with the understanding that the author, publisher, Doctors, Nutritionists, and Dieticians are not engaged in rendering medical, health, psychological, or any other kind of personal professional services on this website, meal plans, or app. If the reader requires personal medical, health, or other assistance or advice, a competent professional should be consulted. The author, publisher, Doctors, Nutritionists, and Dieticians specifically disclaim all responsibility for any liability or loss, personal or otherwise, that is incurred as a consequence, directly or indirectly, of the use and application of the contents of these meal plans and info in the app. Before starting a weight-loss plan, a new eating program, or beginning or modifying an exercise program, check with your own personal physician to make sure that the changes are right for you.