Dave Draper’s Musclebuilding Q&A

I started at 298 and am now down to 253 at 6’2. I would love to get down to 240 working out 5 to 6 days.  I was taking medicine for diabetes to now nothing One question: When arising, should I eat something with coffee or coffee alone pre workout?

You’re doing great. If you were doing aerobic only, the no-calorie pre-training routine might be defensible. Since you’re lifting and seeking to build muscle as you lose fat weight, I’d have a small protein meal (6-8 oz Bomber Blend mixed in water for example).

Carry on the good work… Godspeed… Dave

I am not a body builder but at almost 55, an avid weight lifter and person who is constantly in search of new nutrition information and training advise. I weight train 5 days a week (arms/shoulders 2x, legs 2x, chest/back 1x) I ride the bike every morning (Mon-Sat) for 75 minutes and try to ride an additional hour 4 nights a week as well. On occasion I run 3-4 miles instead. On Sunday I don’t train at all. I stick with my diet (detailed in email) every day except Saturday for dinner when I eat what I want. I would like to retain my weight about 120 lbs with fuller muscles and added strength but wonder, am I doing too much cardio? From a woman who has worried about weight my entire life, it is hard. Though I have lost weight and have good shape and fair muscle tone, I notice that my inner thighs and inner upper arm skin seems less firm. Can you help here?

Everything is good. You’re healthy, in condition and your bodyweight’s in a desirable range… and you have the resources — know-how, discipline, energy and spirit to continue.

Cloudy Thoughts:

I suspect swapping some aerobic time from running and biking for some more time in the weight room might be a good idea. Eventually, you need to think in terms of longevity and the wise distribution of your demand on the body. Running is tough on the joints. Your weight workouts are balanced and there’s room to play and investigate different MOs to accomplish this ‘n that. Remember, 55 is a wonderful time to train, enjoy and discover… exceeding your already commendable form might be a who-needs-it pressure.

Whatever you do, don’t be harsh on yourself. Be aware and grateful for what you have and what’s before you. Your diet (as described in the email) is a bit light for muscle building. Some lean red meat makes us strong, tuna works wonders and, of course Bomber Blend has been know to restore youth to cranky old men. Lotsa salad with olive oil and balsamic, some fruit daily keeps the doctor away.

Standing barbell curls with a little thrust after ample warm up supersetted with pulley pushdowns are good for kids and certain adventurous, fit 120-pound adults… easy does it…

God bless us… Dave

I ate a ton over the holidays. Does tuna & water work for the next weeks?

• Smart portions of chicken and lean meat and salads work as well
• Low the milk products and smart on the carb intake
• Eat enough, no more
• Train, stay active, skip a meal or hit a Bomber Blend meal replacement when sluggish
• Lotsa water
• Chosen supplements

I’m thinking of doing daily cardio and just training muscle groups once a week in order to get cut. What do you think of that idea?

I’ll pass quickly on training muscle groups once a week. Not fulfilling to me, thus, no fun, and does not rest well with my commonsense, although I’m sure it’s okay for advanced, long-time, well-muscled trainees.

I prefer twice-a-week per body part training for completeness and on-going muscle and energy balance.

We’re all different… experiment… eventually, suit yourself accordingly.

Carry on the good fight… God’s speed… Dave

I hope you can help me. I very confused as to what to do. I’m 48, 5’8″ and weigh 170. I have 16″ calves 23″ thighs 35″ waist 42″ chest 15″ neck and 14 1/2 arms. I don’t know if I need to lose the gut or beef up and try to get some size on my upper body.

I understand your dilemma. I’d attend both goals at once by holding your bodyweight, eating the prescribed musclebuilding diet and training to build overall muscle, over time. Time and perseverance and guts carry us along the tough road. Be alert, watchful and hopeful. You’re the leader of the forces.

Your legs are doing fine… cycle three or four days a week (HIIT style best) and do your extensions, curls and leg presses (or squats) once a week for health and muscular density (not power, necessarily), and hit the upper body and torso for two or three workouts.

I like chest and back one day – day off – legs and lower back – day off – shoulders and arms — and an added day – day 4 – for play, for what’s missing, for good luck and God.

I like supersetting opposing muscle groups… sure, uninterrupted pace… persistent focus and intense muscle exertion… dogs… chocolate… Adele…

You must try and test and experiment to determine your favorite, most beneficial combinations. Here’s where Brother Iron is handy… best chapters to review—

Workout routines

General nutrition

Six keys

Rejoice… prosper and grow strong and muscular in 2012… Dave   <<< Godspeed >>>

I’m 52 and have been dieting for months but it’s not going very well, and I’m not enjoying my workouts any more. The pump is gone. Can you make any suggestions?

You might as well get used to the body’s personality and independence. All you can do is train hard, eat right (high protein, ample nutrient-high carbs and essential fatty acids — often and regularly) and rest as you are able. If you seek fat loss by under-feeding yourself, you will find you will pump less and lose it sooner. Muscle pump is only a temporary condition based on fluid retention — blood and water.

Add Creatine to your diet as well as a high quality protein powder before and after your workouts (12 ounce drinks) for energy, muscle performance and growth and a solid, full-muscle feeling.

God’s speed… dave

I am 69 with rising blood sugars. My MD advised me to lose weight (205 down to 155). I have lost 40 pounds so far. The good news is that my blood sugars are nearly normal. The bad news is there has been a serious loss of strength, muscle mass and endurance. I am getting around 100g protein daily and am exercising about 10 hours per week, mostly moderate to low intensity.  Should I accept the loss as part of weight loss, planning to recover after I reach target weight?? Or is there a smarter strategy? Is there a smart way to work in HIT?

That’s a big drop in body weight. I can’t make your personal fat- and muscle-loss references, but I (that’s me) would consider holding 165 as a new standard for awhile and training with sensible intensity and a clean musclebuilding diet. My hope would be that this bodyweight allowance would enable me to train with more strength, endurance and spirit, and my condition and health would, thus, improve in time.

I don’t think any kind of HIT is smart.

Letting go is hard to do… hit the iron with what you’ve got… just enough cardio to make sense…

Go… Godspeed… Dave

I’m trying to get rid of the gut. I’m shy of 65 and strong like a bull. The problem is my waist is 38 and no matter how much cardio and watching what I eat it just stays there. If I really diet, the shoulders and chest shrink before the gut even goes in a little. I don’t want to use any drugs because I don’t want to screw around with my health, which is pretty good.  What do I do?

I knows what you’re saying. We’re getting older and it’s getting tougher. What to do… hmmm…

You’re doing it: training sensibly, eating right and staying healthy. We never quit and we never let go, but we must not ignore the disagreeable fact that we’re over those scenic and grand peaks in our lives and we must adjust and adapt with the wisdom and common sense we accumulated over the years.

You know that, I know that, the other guys know that, but do we hafta… now… today?

The answer is, “Not lying down, but… yes…sorta… day by day, day after day, forever.”

Thank God for the good stuff you have in abundance. Seriously! You’re in top form with years to go. Cherish and engage those babies. Don’t chase ‘em away. We must keep our attitude on our side. I communicate with guys and gals who are damaged, sick, broke and broken. The road ain’t so good and still they’re clanking the iron with virtue and might. Hallelujah!

See your doctor, take a few blood tests and determine if your a valid candidate for some hormonal replacement therapy. What the heck…

God loves us… Dave

I’m am a 51-year-old ex-powerlifter/bodybuilder who still loves to train SUPER HARD AND INTENSE! Got up to about 305 got my butt in gear and have gotten down to 280 At 6ft with a wide frame I think I can carry 250-260 pretty easy. I have always trained high volume and supersetted all my workouts. My question to you is, do you think as you get older that we would benefit more from a shorter, more intense ‘Mentzer type routine’? I know this sounds crazy and confusing, but both your high volume routines and Mentzer’s shorter routines BOTH make good sense to me. How can that be?

Maintain the clean and orderly diet – high in nutrients, abundant in protein and sufficient in good fats and carbs.

The training is your thing… develop a creative mix of volume-lite training and max-weight, low-rep training according to feel and desire and mood.

This sounds random and chaotic but a method in the madness will eventually become clear. You can afford instinctive leeway and discovery cuz you’re a mature, skilled and devoted lifter.

Be aware… the heavy weights take a toll on the joints. Keep an eye on tomorrow and the next day.

250 sounds ample…

We lift, live, learn and grow. Godspeed… The Bomb

I’m 60. I do cardio three times a week, 30-60 minutes on a Stairmaster, and do abs on cardio day. In the weight room, I do each muscle group twice a week, squats once a week. I’m 5 foot, 11, and weigh 235. I have some belly fat I need to lose. Any thoughts? PS, love your Bomber Blend.

You’re strong, thick and in good condition. Congratulations… you get a gold star.

However, the cardio and gut work, though worthy, are not resolving your fat-loss situation. And I wouldn’t dare advise you do more. You do have a life and what you’re doing is sufficient… more would not be better.

The problem is the body weight, 235 at 5′ 11″ is hefty. Hefty is good for moving the iron, but not good for a trim waistline. You might have to agree to lose a few pounds through a smart and simple and easy eating plan — probably eating less in general. The only dilemma (catastrophe) is the power takes a hit and the shoulders and arms lose some adorable girth — it’s a trade-off.

Amping your training is not gonna do it, not wisely or joyfully at 60 (I’m covetous – a most agreeable time in life).

Thanks for scooping the Bomber Blend… We good…Dave

Godspeed

We have been bombarded with infomercials regarding the new p-90-x  craze. I must admit at this stage of the game (I turn 50 soon) that look is very appealing to me, lean /cut/ muscular. Can one achieve that shredded look with conventional bodybuilding & diet or is a change of pace (aka P-90-X) regime necessary? I just cannot seem to attain the hard look anymore. And can you share your thoughts of what you went through when you hit the big 50? Also, some cool info to share: I am a big coffee drinker, after I brew my morning pot, I keep the extra in a jar, add some ice cubes, 2 packets of splenda, 2 scoops of Bomber Blend (vanilla) and just a splash of half & half, a cool and refreshing pick-me-up that has 38 grams of protein, delish!

I haven’t researched the program, but… do you  really think there is some legitimate information and training revelations in the TV produced P90X  — GET RIPPED IN 90 DAYS program you haven’t already forgotten? The before-and-after shots remind me of Weider ads for Crash Weight Formula #7 in the 1960′s muscle mags…

Getting ripped is not possible for every body type or chemistry (unless we get skinny)… Genes play the major role… We do our best with what we have and thank God… Too lean (or lean too long) for guys like me who are not naturally lean is not healthy, comfortable, happy or wise. Strength drops, energy and endurance drop, resistance drops, immune system is strained, I shrivel, muscles don’t thrive or pump for lack of feeding and kids throw rocks at me.

50 to 60 is a blast. Don’t doubt or waste or chase the good times away. Embrace those super years with courage and might and appreciation and joy.

We all get troubled from moment to moment. Muscleheads are not the securest screwballs in the nuthouse… You can quote me on that…

Bomber Blend + Coffee + ice = Dynamite

God loves us for sure… DD

I’ve been out of the gym for a long time and have gained weight. I have a long history of training, and am thinking of getting back to the gym, eating right and going on DiPasquale’s anabolic diet, and alternative with carb loading. I’ll probably have other questions for you, but what do you think of my plan?

Great idea to get back into the exercise and right eating schedule. Do this consistently and without hurry and unrealistic hopes and you will achieve. I like DiPasquale’s basics and following them will be quite sufficient.

Trying to become “too” anything (radical) becomes testy, burdensome and carries false hope. Dump the excessive loading phase (load periodically according to instinctive needs your own minimized plan), stay high protein, low to moderate nutrient-high carb and moderate fat of the non-destructive variety. Add essential fatty acids and basic supplements.

Try the tuna and water scheme occasionally. Red meat is the chief muscle builder. Lots of water. No junk!

Bring your questions to the forum, by all means.

My theory — know the basics and apply them with vigor, rigor and confidence. Your body will guide you the rest of the way. Too much searching and researching becomes obstacles.

Be strong and God’s speed… Dave

I’m quite overweight, but have somewhat of a background in training having worked out in high school and college. I’m trying to decide whether to join a gym or train at home. I can’t figure out exactly how to get myself started. At 45, I really can’t waste any more time.

I’d say you’re a candidate for a gym membership. You might look for a short-term membership (three months) and hire a personal trainer who is savvy and willing to get you started with the basics in three workout sessions. A handful of exercises plus sufficient cardio will do the trick.

Arrange to see him or her once a month for workout upgrade and some guidance. This is comfortable and allows you — better yet, requires you — to teach yourself by careful training attention and practice.

In three months you can determine if a gym works or a home gym is preferred.

I wrote a book called Your Body Revival that is straight talk to the overweight written in the style of my newsletter and will serve you well… nutrition and diet, training tips and hints, smart routines for home training and gym training, how to choose a gym, gym behavior for newbies and motivation and much more.

See our online bookstore… there are specials on slightly scuffed copies of Revival and Brother Iron Sister Steel. I think they’ll cause the effect you’re looking for.

Hesitate no longer.

Go and God’s speed… dd

OK it’s tuna and water time, which I’ve never done before. How many cans per day?? How often? Is a little light mayo allowed? How much water?? Can I have coffee, a piece of fruit? Bomber Blend?

Go go go!

Here’s a helpful link, plus attached links in article: Tuna and water diet

I do the diet without big preparation in order to not magnify the sacrifice or expectations… it’s the stoical business of discipline and compromise and commitment… be as stern or as flexible as you think you need to be.

It’s more personal and psychological than scientific… Have fun…

Salmon and sardines and Godspeed… Dave

I am 5′ 7′, and weigh 175 lbs, and an avid lifter for over 60 years. The question is, is it possible, thorough diet and exercise, for a 74-year-old male to get a six pack, or is it not possible due to age?

Defined abs are tough to come by. Some folks got ‘em, some don’t. Genes play a big role…

I suspect you’ll lose time and muscle trying… I’ve been at it for 60 of my 69 years and I ain’t there yet.

We press on, by God… Dave

How did you lose fat back in the day before a contest? You don’t say a lot about cardio, so I assume you didn’t do too much of it. How do you feel about “slow” cardio, as in walking for hours a day?

No secrets, just the basics, hard work and smart nutrition all-year-round. I cleaned up the diet and amped the training in the last six weeks.

We did little traditional aerobics in those days, though we split our training to twice a day and dropped power-pounds through eating less of the bulking foods… high glycemics, milk products and such.

Longer cardio is healthy but no big muscularizer or muscle-mass changer. 15 to 20 minutes three times a week is smart… look up HIIT.

We press on by God… DD

I’m thinking about trying your tuna and water idea. I need a jumpstart on dieting, is that what you use it for? My second question is, how do you handle weight fluctuations when dieting?

The tuna and water diet is a tool you can use like a hammer or a paint brush. Apply it where and when you please according to instincts, urges and needs. What harm can be done? You will observe your responses, mentally record them and use the info in the future. Live and learn.

We might weigh one day after a weekend of rest and wholesome eating and hydration and the scale reads high. The next day we weigh after a rugged workout and a healthy intestinal elimination and the weight is an all-time low. There you have five plus pounds mysteriously wandering around.

Stay strong, eat your red meat and grow…

God’s speed… Dave

I am a 45-year-old female weighing in at 138 lbs and 5’7″.  I lift weights twice a week doing a whole body routine with fairly heavy weight, 12-15 reps. I love lifting weights– it’s one of the few things in my life right now I enjoy. I had a very active running and cycling regimen, but have had to suspend that, currently running 3 miles twice weekly. My work load is heavy, a physical job 12-hour days 5-6 days a week. My body fat is roughly 22% and that makes my frame look even that much bigger. I would like to drop some of the fat, keep the muscle along with power. I admit I have a sweet tooth, and I eat when I get bored.  I work on film sets where there is always craft service around and good habits go out the window when I am tired and stressed.  Any suggestions for a middle aged women trying to stay ahead of the game?

Lots of good things going on here. But for the long hours, you have a job, and, despite the boredom, an interesting, physical and busy one. You’re a gal who trains and knows her way around the strength and fitness scene – way ahead of your neighbor and their neighbors. You’re tallish and hold a nice bodyweight and are smart to limit your runs — a couple of miles thrice weekly is very cool. And, to top it all, you’re amid a span of years that offer a decade or more of good energy and strength and body-solidness and incentive. I think it’s my duty to point this out to you, lest you forget.

The only thing I can offer is encouragement. Carry on with humble pride and courage. You’re doing it all. Tighten your weight training and include supersetting for a change. Be tougher when it comes to your menu — some fresh fruit, lots of raw vegetables and ample protein throughout the day. Junk is for “them.” Supplement sufficiently (vitamins, EFAs).

Stress less and smartly fill in any daily routine gaps with some secret, creative undercover mini-workouts for fun and satisfaction.

Godspeed… Dave

What do you think of the Anabolic Diet? I searched your site and can’t find anything.

Experiment if you must… I know the diet well… popular some years ago… gets confusing… keep it simple, high protein, medium carbs and fats of high value.

Here’s the skinny: More food when bulking, less food when cutting (cutting carbs and fat mostly)…

Use common sense and instincts… train hard, rest plenty, have fun.

Dave from Secaucus… Godspeed…

I’ve read your books, Your Body Revival and Brother Iron. I have been riding a stationary bike since July 2004. I am up to 15 miles in 45 minutes — 420 calories burned on it every day. I also work weights daily, but have stopped losing weight. I am 57 years old, 5’6″ 240 lbs, diabetic under control.

Congrats on the bike riding. Make that 45 minutes your limit. You ought to up the intensity using a thoughtful interval training cycling for a smart change — more enthusiastic, energetic and one third less time-consuming. More effective, shorter, tougher.

I don’t know what to say except you might need a more effective weight training routine, more intensity in performance or the patience to endure with the hopeful assumption you’re gaining muscle from your existing training.

The other option is a good look at your menu. High protein, fewer high-glycemic carbs, good fat (EFAs) only and in portions that assure a drop in bodyweight. Eating at proper intervals and timing is important.

You read the books, so we’re left with few options to discuss. Just reaffirmations and encouragement… very critical components. Carry on the good fight.

God’s speed… Dave