Dave Draper’s Musclebuilding Q&A

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

I’m a 40-yr-old male, 6’3″ tall, 280lbs.  My goal is to lose the body fat, then add lean muscle mass.  I think I’m currently at a BMI of 31-35%.  If I am in a state of reduced calories, should I reduce the intensity of my weight resistance training to avoid overtraining?  How would I do this? Would it be better to focus on losing the max amount of body fat first, then muscle gain?

All my answers are based on what I would do if I were you…

Train at a robust 80% capacity with a fair pace and moderate weights. Your intention is to encourage the muscles to grow as you learn — understand — the various dimensions of training. Here’s where your intuition and common sense and observation come into play. We apply a lot of empirical guesswork.

Same with food intake: protein for muscle growth, carbs and fats for their energy contributions and much more. Remember water and fresh produce. Perfect musclebuilding meal replacement: Bomber Blend protein.

Your main object is to build muscle and might. Anyone can lose fat — stop eating. Go for a two-for approach, a combination of both, with confidence and determination and persistence. Watch the scale a little and depend on your general feelings, snugness here, looseness there.

There are the ups and downs, mind and body. Don’t freak. Trust your efforts and put in your time. This method allows for good energy and muscle growth with consistent fat loss, not just fat loss and lower productivity and well-being.

Hope you gain lots of muscle and lose lots of fat and never give up the good fight…
Godspeed…Dave

Long story short, I have been dieting for the past 10 weeks and it was going great! I was actually seeing my abdominal muscles clearly for the first time ever. Veins were showing everywhere and I actually look bigger! So anyway, I put myself into a bad situation at a BBQ this weekend. I think you know where this is going. It all started with one little cheeseburger and my mind thinking of every little excuse to try and justify why I should cheat for one single meal after the past 10 weeks of clean eating, cardio and heavy training. All downhill from there…. Can you help me get back on track?

I suspect having written down all your manners of screwing up has been a relief — sorta like a confession — and you’ve learned a big lesson: Never Again.

We all do this, more or less, on occasion and we pay the price: cuss ourselves, doubt ourselves, grumble and eventually recover stronger than ever by putting in the time at the gym and away from the refrigerator and cookie jar. Live ‘n Learn, as they say…

Do some jogs and sprints on your off days. Don’t flog yourself. Don’t lose muscle or joy by losing too much weight too fast or expecting too much too soon. Carry on the good fight with all your might… and new found wisdom.

Go… Godspeed… DD

I’m nearing 40, a fit at 5’4″ female, 120 pounds. I want to lose three inches off my waist. I run, spin cycle and do boot camp workouts, plus some free weight training. Can you help?

It’s hard to see how you’d have three inches to take off your waist unless you’re pretty light on muscle tissue. Would you consider dropping some of the cardio energy expenditure in favor of building up the back and shoulders? Sometimes the taper works better than the tape measure.

You sound like you’re doing all you can without sacrificing your health and excessively expending the precious time you have to appreciate and enjoy your achieved fitness. Any more exercise and attention to exercise and we have obsession, any less bodyweight and we have undernourishment.

I understand the drive and need and the engagement of the pursuit (hello, nutso bodybuilder), and also know the waste and recklessness and illusions of too much exercise and too much dieting. Too much is too much. It wears you down and out. Beware and be aware, Miss.

As long as you’re getting 100 grams of protein a day and eating sufficient carbs from lots of fresh salads and some fresh fruit, and hydrating and resting and relaxing like a good girl should, you’ll be fine.

Lift, live, learn and be lean… Godspeed… Dave

I’m a 46 yr young female who works out 5-6 days a week doing weight training and cardio. I’ve come a long way in three years, but have just had a major setback: I quit smoking and have gained 10lbs, and over 3 ” in my waist.  I am 5′ tall and it shows so much on me and i hate feeling it.  I have a very slow metabolism to begin with and it took me almost 2 years to just lose ten pounds.  I never stopped my healthy eating habits. Due to having radiation treatments when I was younger,  my metabolism is extremely slow and I have to do twice as much as a normal type woman. Can you please offer any suggestions on how to jumpstart myself and get rid of this weight? 

Big Congrats on quitting the ugly monster habit. You’re tough. You’re  wise. You’re free.

I feel for you. You’ve gotta work this out. It might be a hormonal thing, or particularly ‘female,’ so I copped out and passed the note to Laree.

Are you eating too much?

Drinking lots of water?

Try HIIT cardio for a change… read Laree’s post at this link on interval cardio training.

Fish oil has been known to help… It’s not magic but worth the try.

Go… Godspeed… Dave

I’m trying to get down to 210-215 and I weigh 245 now. I have been training fairly heavy (for me at 52), but take it down a notch every second workout. Should I try circuit training?  I trust your advice and I will follow it to the letter.

You want to drop 30 pounds. There’s no way you can do this without sensible dietary, training and attitude changes and time and commitment. Sounds scary, but it’s not. Dropping the bodyweight, which is substantial, at age 52, which isn’t exactly young, also means losing overall size, muscle mass and power. But for the fat loss (darn blubber), these can be reluctant sacrifices. Be ready to accept them.

You’ll need to review your training and prepare to train hard, amp the pace and include supersets, putting less emphasis on power and more on form and focus and exercise execution. Consider aerobic activity — stationary bike — on off days, or whenever.

The diet is simple, but important, and must be applied unwaveringly.

I find a 50/25/25 balance in protein, value-high carbs and fats the best for the conditioning musclebuilder.

Smaller meals (5 or 6 feedings) more frequently from breakfast till evening meal with lots of water, sound and basic supplementation. Lean red meats, poultry and fish are the key lean muscle builders. Lots of raw vegetables and just enough fruit serve the body’s health and performance and EFAs, and non-greasy fats add to body energy and function.

Very basically, your training intensity plus your ingestion quality and quantity determines the rate of incline or decline in your weight and muscle-fat ratio. You and your instincts and commonsense and determination are in control. You do the managing of the above fundamentals. This takes trial and attention and pursuit, the individual musclebuilder’s game. Have fun.

Oh, yeah. Be good, get plenty of rest, drink Bomber Blend, take your Super Spectrim vitamin/mineral, and consider Ageless Growth Formula. These comprise my basic supplementation needs.

Go… Godspeed… Dave

I’m having a terrible time with my diet. Sometimes I eat all of the wrong things and then I force myself to work out harder. I love to eat and I’m a very good cook, but I hate being fat. The older I get, the harder it is to lose the weight.

Unless you have a disease, a legitimate eating disorder (hormones, glands, intestinal), there’s no problem here. Being lodged under a 16-wheeler is a problem; the love of your life walked out on you is a problem; lymphoma is a problem.

Training is hard work… takes commitment, time and energy and endurance and know-how and equipment.

Eating right is simply eating right: No big skill, talent, knowledge, effort or mystery. Hand-holding is for kids and the lost.

You need to meditate on self-discipline, personal responsibility and self-respect. Reread that one: What you ingest can be controlled by you, unless you live in a village in Nigeria or Somalia or Ecuador.

I’m sure you have a weight goal in mind and can apply visualizing, imagining, practices. Start today, now… not tomorrow. Small hint: high protein (fish, poultry, then meat and eggs, less dairy), low fat and low carbs of the good variety.

50/25/25 balance.

Git goin… DD… Godspeed.

If you are planning to pyramid your weights, should you start at your heaviest weight and go up from there or pyramid lower building up to your heaviest?  Also I do squats, lunges, deads, good mornings and weighted leg lifts or romanian chair leg lifts for legs but am still not getting the definition like I have on my upper body.  Should I do more sets? As a female, what else can I do to get this area in to some form of shape?

I start with the lighter weight of which I can do a hardy 12 to 15 reps. This set prepares me for the heavier sets to follow: warm-up, find the groove, excite and focus my mind. I proceed from there increasing the weight sufficiently to follow a 10, 8, 6, 4 rep pyramid. Love it… do it on most exercises.

Train, train, train. Experiment with the higher sets (4) and reps (12-15, try 20s) with attention on form, pace and effort and less on achieving heavier weight or more strength. Walking lunges with dumbbells in hand… cool and healthy shapers. Run sprints…

Eat right… there’s the hardest one for many. Most effective part, though.

Thanks… dd

Is there a maximum time I should work out?  Up to now my workouts have varied between one and one and a half hours  – about 45 minutes lifting weights and another 45 or so doing stretching and flexibility exercises like Yoga postures.  I’m wondering if this may be too long. Also, for the last few weeks I don’t appear to be losing any weight, despite dropping my calorie intake to around 1800 calories a day.  Am I doing something wrong?

An hour a day, five or six days a week is ideal for most.

You might alternate your two 45-minute programs.

Be consistent, focused, determined, sensibly intense and high-spirited. Life’s great investment.

The first pounds of weight loss are the least difficult. You are now encountering the second pounds, a more stubborn group. Fight the good fight.

Chances are your muscle development is becoming evident at the scale. Muscle is heavier than fat weight. Fat pounds might very well be continuing on the decline as muscle weight is on the rise.

dd

I am 22 years old and I am from Sydney, Australia. I was 100kg two months ago; now I have dropped to 83kg through changing what I eat and exercising smart. When you have lost weight, how do you mentally keep up the consistency?

I don’t suppose I did it much differently than you are doing it now. When you want a thing badly enough and it’s worthy, and it’s realistically within your range, you just keep going in its general direction.

Each day you adjust to the pursuit, justifying, accessing and appreciating your labor. Some days go well, some days do not go well, but no days go badly.

You lift, live, learn and grow. Giving up is not an option, not if the goal is good, the purpose right, the work productive and the journey well-traveled and enjoyed.

Remember, achieving muscle and might are only a part of what you’re gaining along the way. You’re investing in your personal riches, and they extend to those around you.

Be strong and courageous and happy… Godspeed… Dave

I attempted the tuna and water diet last week for three days with some success, but how long ideally should one continue this, and secondly how often is best for it to be done?

I do the tuna and water periodically just to clean up my act. A day a month for me is plenty.

Once you’re secure in your disciplines, you can broaden the diet to include poultry or eggs or lean red meat and certainly raw vegetables in salads. The “T +W only” diet is to establish diet disciplines as well as undercut the calorie intake while supporting the musclebuilding protein intake.

Wing it as you become familiar with it. It’s a great diet platform or starting block to return to for occasional tune-ups or re-tracking.

If you’d like to read how others handle it, here’s a long forum discussion on the pros and cons of tuna and water dieting.
Have fun, train always, eat smart… Grow ye not gills… DD

I’ve cut my food intake down to 2,500 calories in order to lose fat. I lift five days per week concentrating on two body parts per workout. I cardio 30 minutes before breakfast and 30 minutes after my workout. I have lost 6 pounds in two weeks and I decreased my body fat by 1%. The problem is that I lost a little bit of LBM in the process. Can you make any suggestions on what I might be doing wrong? I am thinking that I am doing too much cardio, but how much is too much?

From over here it looks like you’re doing nothing wrong and the diet’s working fine. Only a total beginner will be able to offset muscle loss with muscle gains during a weight-loss phase.

Everyone else will lose a little muscle, especially at three pounds lost in a week, two weeks in a row. You’ll be able to gain that back, don’t worry. But if you want to limit the LBM loss, dial back the diet a little — take a little longer to lose the weight, ie slow it down to 1-2 pounds a week instead of 3.

That’s a lot of cardio. As you experiment along the way, try hitting the cardio for 30 minutes with a tad more intensity once a day.

You’re in motion and your efforts sound balanced and wise.  You’re still way into the healthy range.

Try supersetting here and there, adding a pinch more (time — exertion) to the weight training/musclebuilding effort.

Who knows… we’re all different and changing… you’re zeroing in as we speak.
Go… Godspeed… Dave

I am a huge fan and am now reading Your Body Revival. I’ve been lifting off and on since age 10.  I’m 37 now and weigh 300 lbs. My bodyfat varies between 26-30%. I dream about getting below 15%. I was surprised by the level of dairy and eggs used in your sample menu in the book. Have you changed your diet any with regards to your milk and egg intake since Your Body Revival was written?

Thanks for reading and writing.

My menu has the same ingredients, only I eat less; I’m older, lighter, more moderate training, not fantasizing about packing on muscle.

Even after the bypass18 months ago, no change was suggested. My cholesterol and triglycerides are okay.

We’re all different — chemistry, weak links, strengths.

Juggling your menu to suit your training, your goals, your health and your lifestyle and disciplines takes time and patience and attention. I’ favor high protein, low to medium worthy carbs and non-greasy fats. Go poultry and fish, lots of fresh salad vegetables and enough fruit. Clean and safe for most everybody… little low fat cottage cheese, some lean red meat here and there, low salt, more water.

Try Bomber Blend as meal replacement or meal convenience or pure healthy musclebuilding pleasure.

Go… Godspeed… Dave

Could you give some tips or advice on losing the so called love handles? This is what I need help on.

Eat right — that’s the big factor here — train hard, don’t exercise specifically to muscularize the area.

Depend on overall training and muscle growth and stimulation to do the trick — reducing bulk and toning and strengthening.

Add sufficient aerobics — walking and wind sprints and cycling.

Sorry there’s no magic. This one’s in the diet.

dd

I need a program that I can do at home with my barbell and no spotters. I also ask that since you are so pro tuna and water, is there any way to make it taste a bit better (lemon seasoning, anything) as I am not a tuna fan and I have a hundred pounds to lose.

Walk a lot and consistently, distance, uphill and up stairs with a deliberate training mentality — Great conditioner.

You can curl the bar, press the bar over head, clean the bar to your shoulders, deadlift the bar, perform bent-over rows with the bar, practice triceps extensions with the bar, do light squats and good mornings and partial walking lunges with the bar.

Mix tuna or chicken in salads as you like. Eat a high protein, medium fat (no grease) and low carb diet (wholesome carbs, no junk) often, yet in smaller portions, and spread those smaller portions throughout the day for energy and muscle repair and less chance of unwanted fat storage.

Your training facilities and understanding will expand as you peruse it and will it.

Read my favorite book for weight loss, Your Body Revival. This book written by me are the best straight talk and fun experience to gain every bit of knowledge and encouragement you need to go where you want to go. Freedom from obesity, and a place of toned and vital muscle.

This is not a sale, this is the best advice I can offer, the best advice anyone can offer.

GO… Godspeed… Dave Draper