Dave Draper’s Musclebuilding Q&A

I’m seven weeks out from an upcoming bodybuilding contest. Do you have any suggestions for how to retain size while cutting bodyfat?

We’re all so different and respond differently in the last critical stages of contest preparation.
Several errors are quite common among many contestants in the last weeks and days: We get nervous, stressed and doubtful and overly critical, all conditions causing mental and physical inhibition, and result in overtraining and under-nourishing. Cortisol and catabolism have a field day. Avoid these killers.

In the day, I continued to train hard and sensibly and intuitively till two weeks out, dropping bodyweight to my desired weight range by adjusting quantity of food intake (My preferred balance: 50,25,25 — protein, hi-value carbs and fats), removing most milk products.

At this point my training regimen became enthusiastic stimulation with the notion of nurturing my muscle and body with enjoyable and uplifting workouts.

Posing would become, not excessive, but more deliberate.

Visualizing positively — confident imagining — is a valuable practice.

Keep your eyes open for controllable flaws, be grateful for your wonderful development and health, appreciate your strengths.

Rest a lot, but don’t be inactive.

Here’s one for you: aerobics didn’t exist outside supersetting or the tough gym workouts during the golden era. No treadmill, no loop-t-do master, no bike. Don’t over aerobicize, kids.

Don’t starve yourself. Don’t overtrain. Relax and think positively.

Go… Godspeed… Dave

I see all the references to low carb dieting, but will they work in an ectomorph like me?

The diets I suggest are high-protein, low-carb, medium-fat musclebuilding diets for hard trainers. Adjust the ratio of good carbs and healthy fats up if you want. This will possibly work better for your metabolic needs.

EFAs and no junk carbs, mix protein sources. Don’t go crazy.

Getting overly particular in counting calories and grams of sugars, proteins and fats can lead a good lifter to the madhouse. Searching for the perfect menu from the gillion sources of experts will interrupt your sound training attitude.

Estimate; practice right eating and train hard regularly and trust yourself — be of good cheer, be confident, be tough…

Go… Godspeed… Dave

I’m about 275 lbs and want to chop 50 off of that by tackling the mid section while strengthening the core muscles while not bothering a recovering herniated L4. Do you have any cable exercises that you can recommend that I can start with?

Glad to hear the recovery progress is going well. I hope to have my back surgery in the next few months, same area involving three discs that need to be relieved of nerve blockage.

I don’t have the weight problem, but assure you you’ll be able to attend to that by increasing your activity (cycle and whatever exercises are possible regularly — daily) to help raise the metabolism and by right eating. You need discipline in eating and the right combination of foods (nutrients) to suit you — we’re all different. I like high protein, medium good fat and medium healthy carbs.

I go to a gym; after surgery I’ll roam the gym floor and select by sampling the various machine exercises that do not adversely load the lower back. There are a bunch: dip machine, pulldowns with a variety of grips, seated back row, certain Hammer Strength back or chest machine, pushdowns. Any of these, if approached carefully (body positioning, improvised body support, light weight, modified range of motion, extreme focus), will serve to build and rebuild the body’s muscular system and structure. They make me happy and keep me strong and sane.

Slowly, surely, playfully and without pressure or doubt or anxiety you will sort out the worthy task before you.

Go… Godspeed… Dave

I recently ordered Dr. Dipasquale’s Metabolic Diet for bodybuilders. The claim is that it is a more of a customizable approach to the Anabolic Diet that he created in the early ’90s.  The basic premise is extremely low carbs for 5 days followed by 2 days of carb loading.  I’ve never tried such a low carb diet before. I was wondering what your thoughts are.

Long before reading Di Pasquale’s Metabolic Diet — as a student of Muscle Beach — I followed the low carb–high protein–medium fat eating plan. Have, in fact, all my training life followed the same scheme. It works the best for me and all those I know: Lou F, Frank Z, Arnold.

The weekend carbo loading does the trick when young and developing. My book, Your Body Revival, speaks of this plan as having it’s origins in “the Dungeon” — Muscle Beach Gym of the ’60s.

You’ve got to hold onto the bulk, use it to train hard while enjoying the metabolic environment and not look for the hardness for months, years, of invested time. Today’s lifters are promised faster and better results and are often disappointed to the point of quitting.

I substitute compromised carb calories with mostly protein calories and some good fat calories (EFAs). I carry an extra five or so pounds for health, power and energy/endurance. Milk products seem to be my only substantial source of carbs.

Try Bomber Blend as a superior protein intake without carbs — pre and post workout, breakfast, supplementary meals or added feedings. Excellent product and very well priced as an inexpensive food (some of my best advice…).

Thanks for reading and enjoying and supporting.

God’s speed… Dave

Is it true you are an endomorph? That’s what I read in Arnold’s Encyclopedia book. I think I am. Do I really have to watch my carbs? How many grams would you suggest I take in daily?

Medically there is no such categorizing as endomorph, mesomorph and ectomorph. They are the creation of one researcher. That said, I would fall into the mesomorph category of the gentleman’s theory.

I can’t answer your carbohydrate intake question without more knowledge about you — age, years training, size, body composition, training scheme, lifestyle, current food intake, etc.

Count on this: Keep your protein high, your good fats medium and your good carbs medium. This is a good practice for most types of musclebuilders, unless they are in the final stages of competition preparation.

Here’s a helpful link: General nutrition for bodybuilders.

Know just enough, seek inspiration, train hard, eat right and be happy…

Go… grow… Godspeed… Dave

I am currently in the army and am 20 pounds over my weight limit. I have approximately one month to lose it. If you could please throw some helpful things my way, that would be very appreciated.

Sorry for the urgency to lose weight. This is not a good idea: You’ll lose valuable muscle mass and invaluable energy.

You’ll seriously jeopardize your system’s health and efficiency, compromise your mental and emotional health and you might go to hell (just kidding there, I think).

All you can do is lower your calorie intake, keeping it high in animal protein, moderate in quality complex carbs and good fats.

To lose 20 pounds in a month, you’d have to remove or burn more than 2,000 calories from your daily diet in a combination of diet and exercise, a pretty tall order.

Carry on your daily activities and add sufficient (not excessive) cardio and weight-resistant exercise. Supplement with quality vitamins and minerals daily and hit the Bomber Blend.

Don’t starve yourself. No secret ingredients or secret methodology.

Be wise, be strong, be positive… Dave

I am 46, an intermediate bodybuilder, 6 feet tall, at 207 lbs, constantly striving for lower body fat while maintaining and gaining muscle mass. The one stubborn area I struggle with are abs. I do HIIT cardio daily, sometimes twice a day- incorporating things from the “300” cardio routine, sometimes wind sprints, kettle bell and the like — for about 20 minutes on an empty stomach- using only Nitric Oxide upon wake up.

The regular supplements I use are: Bulgarian Tribulus, Nitric Oxide 2, Creatine, L-Glutamine, protein shakes with water only, ZMA at Bedtime, DHEA, Multivitamin,  EFAs in the form of Olive Oil.  I eat a high protein, low in simple carbs, moderate in complex carbs.

You’re definitely on the right track.

There is little more you can do than train hard and persevere in mind and spirit. Not everyone can or will develop six-pack abs, and you might need to settle for a tight and strong midsection.

Seeking a six-pack can be frustrating, time- and energy-consuming and derail the musclebuilding process.

Precautions: Train to build muscle and might. Forget the Nitric Oxide and stick to the basics. Exotic supps and training tricks often lead to burn out. Unload the excess baggage — lighten up and fly right.

You might view our forum… or join in... a smart and friendly bunch.

Train hard and always… God’s Might… Dave

At 235 pounds, I have the size I want. How much cardio can I do without too much loss of muscle mass?

Like all our training, aerobic input is personal: Work up to four 20-minute cardio sessions a week at moderate engagement and note your response.

This is healthy and within the practical and productive range. There’s no rush.

Once you’ve adapted and are familiar with the characteristics of cardio training, you can modify the input to suit your needs: more frequency, longer sessions or higher or lower input per session.

Try 12- to 15-minute High Intensity Interval Training, or HIIT, for musclebuilding-suitable workouts.

Eat right, be consistent, Godspeed… Dave

I am an active woman. My only “problem” is that I have very muscular legs which disproportions my body. I don’t want to bulk up my upper body to match my lower body, but would rather reduce the amount of muscles on my legs. What is the best way of doing so?

I wish I had an answer for you. If I were you I’d train my upper body vigorously with the intention of developing shapely and strong muscle, and I’d continue to condition the legs with walking lunges and regular HIIT stationary bike work.

To quote our friend, Ingrid Marcum, “The reason that High Intensity Interval Training works better for fat loss is this: When you do a cardio session at the same pace the whole time, your body goes into what is called steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training.”

Here’s a link to one of her HIIT interval cardio training programs.

We’re the potential products of our genetic scheme and do the best we can as we train, eat right, smile and strive on. As you continue your journey, more ways to approach your circumstances will unfold — intuition, commonsense, increased knowledge and understanding.

dd

I’m new to this weight loss thing. I am 52 years old and I weigh 202 lbs and I am 5 foot, 1 inch. People say I should weigh 97-125 at the most. What do you think? I need help.

I suspect you’ll find your plan of action — training hard, eating smart, being consistent and positive — will work best once you get past the numbers and calculations, and get in motion.

When you lose 50 pounds you will be so practiced, motivated, encouraged and engaged that you’ll know where to go next and what bodyweight will suit you.

Read “Your Body Revival” — straight talk for the overweight, a friendly and strong teacher-motivator. I wrote it for you… and some other folks.

You might view our forum… or join in… a smart and friendly bunch.

Remember: The iron heals, mends, fortifies, toughens, vitalizes, enables, engages, entertains, satisfies, serves, instructs, humbles and makes a good door stop…

Train hard and always… God’s Might… Dave

I am 5′ 3.25″ (every fraction helps) and would like to weigh 100 pounds. I currently weigh 118-120. I am healthy and walk daily on the treadmill and do sit-ups. I teach school and attend night classes at the University. What do you recommend as the best way to lose weight and tone up flabby parts?

I have a big mouth…

Think twice about dropping so much bodyweight; 100 pounds at 5′ 3+ is getting skinny. Worse thing is to lose it with any haste, as you’ll lose lots of vital muscle and strength and resistance and health… look like a needle in a hay stack. You’re are currently at a desirable bodyweight. I suspect you need some added muscle. Now we’re talkin’.

The best approach is to lift weights to build muscle and acquire all its inherited health qualities (increased metabolism, strength, vigor, system protection, body shape and tone and more). Fat will drop as muscle is built. This is a mission of health and longevity and is a great diversion.

School and schooling are super important, but squeeze in some time with dedicated weight training along with your current walking and midsection scheme. 30 simple and sound minutes three times a week will get you where you want to go (and beyond). Incidentally, there are more valuable life lessons in the pursuit of muscle (even cute muscles) and strength and health through weight training than one can imagine.

Protein, nutritional carbs, good fats (40, 30, 30 ratio) in regular feedings, plus your favorite vitamin and mineral tabs each day is a ballpark eating plan. Lots of fresh salad, some fruits and little sugar and salt.

Be consistent and positive and don’t search for secrets or believe everything you hear and read… Except, of course, what you uncover at davedraper.com. Just kidding, sorta…

Train hard, eat right, be strong…

Go… Godspeed… Dave

I would like to lower my bodyfat to about 8-10%, and also improve my overall cardiovascular condition, but I am not as big as I would like to be. How can I add cardio to my routine and not sacrifice energy during my lifting?

Every young musclebuilder’s dilemma — to gain muscle mass without bodyfat.

I lift hard and eat wisely to build muscle, and I keep a keen eye on bodyfat margins. Alas, only a few with rare metabolisms can gain muscle weight only.

Expect to hold some extra weight as you pursue muscle power and mass. The extra pounds provide energy and ready essential ingredients for tissue repair and building. It’s an investment. Training to be lean can be costly in the musclebuilding process.

Do a minimum of aerobic (3 or 4 20-minute interval cardio sessions per week) along with a maximum of weight training and smart eating.

Generalities: Superset where you can happily, 4 sets x 6,8,10,12 reps per exercise generally, 2 or 3 exercises per muscle group, each group twice a week, legs once a week, gut and calves every other day. Warm up, Blast it, Be persistent.

If you’re not familiar with supersetting, read this explanation of superset training.

This forum thread on 8×8 and 10×10 workout routines covers another style of fast-paced training that’ll get you in shape pronto.

Carry on,

dd

Currently, I am about 6′3″ and in the 235-lb neighborhood, with a 43″ waist when measured at the widest circumference. I have body fat, but am pretty muscular. I am looking to get leaner and show the ab muscles, and will observe the weekday no fun-food rule. I am a lover of anything gourmet, so I am sure I will use my weekends for food indulgence. I am considered by others to have strong will power and I love routine. How would you recommend Bomber Blend in this strategy, and should I stick with grape juice in my post-workout consumption?

You’re on the right track to achieving your goals of fat loss and muscle growth. Your disciplines and training will intensify agreeably over time as your goals are realized. Your continued attention to details will have you trying various training techniques and refining what works for you.

Stick to the basics, don’t listen to the hype and promises from loud mouths and charlatans and the greedy; don’t ignore red meat (muscle builder), build that lower back and beware of struggling for heavy weight in the bench press (potential for injury).

Bomber Blend is an inexpensive, well-planned, efficient protein-musclebuilder. No magic pill, but a good tasting pre- and post- workout drink for recovery and repair and satisfaction. Works well for breakfast and a meal replacement when running late. Mix it with your grape juice fix, or water or low-fat milk. Super high in B-complex (muscle tissue growth and energy), BCAAs, colostrum, smart mix of short-chain and long-chain amino acids from whey and casein for absorption — again, muscle tissue growth and energy.

Having no advertising or middle-man, these costs are saved by you, the healthy, wealthy, happy and wise consumer. I use 2-4 scoops a couple times a day in various mixes and for various purposes. Inexpensive, convenient yet efficacious meal.

The IOL forum members have collected a number of protein shake recipes, here.

The lack of discipline and self-care in the ordinary man or woman is disappointing, frightening and often loathsome.

Carry on the hard work. God’s speed… Dave

The reason for this e-mail is to ask you to give me a little help with one of your exercises, the Farmer’s Walk. I cannot find this anywhere in my small library on fitness and training. I guess just walking holding heavy dumbbells is good, but are there any thoughts you could give me before I try it out, please?

It’s a quick-learn. Go to a pair of 50-pounders (more or less as you estimate) and scope out at reasonably clear path to walk the dumbbells considering where you stand as the starting block. I choose a path that follows a wide oval around the equipment and returns to the starting point — approximately 100 feet. You might need to shift a few movable benches and inform nearby trainees of your intentions to ease the way.

Grasping the dumbbells fully is the most important bit of advice, dry hands or with chalk. The grip goes first, then traps and shoulders, then legs and wind. Be precise in the start, focus on the whole event and go till you are a moment from dropping the DBs or have completed the circuit. Your mental resilience is tested and gives out before the muscles do. Push it.

Three to five sets are good. Depending on you and your performance, go up in five-pound increments each successive set.

You can analyze the effects and determine the worth of the farmer walks. I do them once a week at the end of my workout on any day but shoulder, back and chest days.

I like them.

Go… DD

I am 30, with two children by c-section. I work out every day, have lost a lot of weight, but am not getting the results that I want in my stomach and lower ab section. Are there any exercises you can recommend to help me get rid of the overhang I have, or am I stuck with having a nice body and no abs?

I suspect I have little to add to your acquired knowledge to improve your abdominal area. The muscle in the lower ab area is best toned by leg raises — lying on a flat bench with your arms extended the length of the bench, hands palms down and positioned comfortably under your tailbone for stability and low-back protection from over-arching.

These can also be done on the floor on a mat or on a bench that is inclined by placing an appropriate block under the upper-body end. The exercise also serves as warm up and as a great thigh flexors (hip-flexors) exercise.

Bend legs at knees to decrease resistance and extend legs fully to increase muscle load. Do a number of sets of max reps according to your time, enthusiasm, discipline and toughness.

These can be supersetted with crunches as a change of routine, again according to your feel.

Hanging leg raises from a chin-up bar are very effective for obliques and the lower ab region. Hanging free hand is tough, but toughens (strengthens and tones) the grip, arms and torso. Again, hip flexors get a great workout. Bend legs to get a tight tuck (muscle contraction) and do them without hesitation, that is, rep after rep — no pause, to prevent a swinging, pendulum effect of the body. Persist till you have it.

The dog might be the skin thing that is difficult to tighten. Got me on that one. Overall training, lowering one’s body fat, developing lower abdominal muscle and good nutrition are the keys.

Kick things are a waste of training time and spirit; extreme aerobic is counter-productive to healthy muscle development. That’s all I can think of, Mom. Go.

God’s speed… Dave