Dave Draper’s Musclebuilding Q&A

I have three questions. I’m having my shoulder surgery in two weeks: How long do you think before I can train again? Is there a best time to take Bomber Blend and creatine before starting a workout for it to work properly and what is the shelf-life of both? Finally, in the Good ‘Ol Days, what did you guys do with all the equipment on the beach when evening came or you finished working out?

If the shoulder wasn’t chewed on by a bear and if orthoscopy is the MO, you should be in action, attending its rehab with focus, patience and a new appreciation of the body and exercise and the iron within weeks.

I use Bomber Blend in AM and an hour (+/-) before and after the workout. I go through four scoops a day mixed with H2O. Creatine, I use a level tsp AM and PM to get the ingredient my system regularly.

Providing they are kept dry and at room temp Bomber Blend has a minimum two-year expiration date before any slow deterioration might take place (I’d use it if it was marked Civil War) and the creatine is safe till, say, 2050.

The beach scene was two years before my time… Equipment was already in the Dungeon at 4th and Colorado… but they probably took turns sleeping with it…

Be happy, be courageous, be blessed… Dave

I have been reading your rants for several years now and they are certainly enjoyable and always informative. One question, for a fellow like yourself who consumes a ton of tuna, do you consider it safe? I like the taste, but I have always heard about heavy metals. Somebody once told me your own consumption of tunafish has contributed to your seeming mental instability. Do you think this is true? 

I eat the can and all…

My mental instability, despite extensive psychotherapy, shock treatments and lobotomies, is still considered a mystery…

Note: Put to rest fears of mercury and heavy metals in your tuna… Mercury in tuna.

See gourmet canned tuna link: Dave’s Albacore Tuna.

The very best…

God loves us… Still crazy after all these years… Dave

What’s the best meal for recovering after a real strenuous workout? For example, I find that after a tough leg workout, I get fatigued and listless for two or three days afterward, even though I immediately follow my workout with a protein drink and, a half-hour later, a 12-ounce steak sided with brown rice. Should I be eating anything else? For the record, I’m 56 and have been working out fairly seriously for 20 years.

Hard leg workouts knock the energy and wind out of young men and gorillas, and 56 is not exactly a young man. Lots of major muscle in action.

Your food intake sounds smart and desirable and sufficient.

More energy-supplying, nutrient-high carbs surrounding leg days might be a good idea… some aerobic for conditioning on off-days might help. Back off occasionally, modifying intensity or sets or reps or weight when you feel low. You’re good, son, and going strong

We press on… Godspeed… Dave

I compete in one bodybuilding show a year as a natural athlete in order to keep focused and driven in my training. This winter I overdid the carbs and have gained a substantial amount of fat, so it is that time of year again to diet down. I it necessary for me to eat high carb or have a ‘cheat’ day once a week  to keep my metabolism from slowing down?

I was never a big fan of a cheat day. I like the steady diet very similar to yours all year round.

Go with your instincts, common sense and well-disciplined urges.

Go… Godspeed… DD

In your book Your Body Revival,  would you tweak the Standard Balanced Menu if you were to write the book today?

I’m protein high… alter as you need… the older I get the less I desire to eat, and a lighter bodyweight is healthier and easier and wiser.

A little boring, though.

dd

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

As I embark to the land of steak, tuna, Bomber Blend, low-fat dairy, fruit & veggies, what about water?  How much each day? Can you drink too much of it? Can I add crystal light iced tea powder or squeeze lemon in it for taste or go it plain?

Lots of cool, clear water, like an average of 64 ounces a day as suggested by “them.”  Bodyweight and activity and climate are contributing factors.

Try hard and one can die from excess water consumption.

Lemon’s good, certain teas can be beneficial (anti-oxidants, detoxifying), but plain is the smart choice.

The going is good… Godspeed… DD

I read your rules about diet and they are simple to follow.  I have a question about pre-contest post-workout carbs. How many grams of carbs do I need for repairing muscle without contributing to body fat? What would be the best protein and carb ratio for me?

Magic question. Gets a little frustrating when exacting one’s menu to suit pre-contest qualifications. It can also inhibit the musclebuilding process. Be disciplined, but don’t lock yourself in a cage.

My main goal has always been to lift and eat to build muscle and might. Blast it and stick with your high protein, medium carb and fat plan (40-30-30 — quality ingredients) and let the fat languish and decline. Scrutinizing and excessive sensitivity to fat percentage get old fast and don’t enhance the process. More often, they distract and stagnate the mind.

Think bigger than grams of carbs and one-percent of this or that. Save it for if and when it really matters.

My plan is plain and simple (who needs aggravation and its cortisol production?):

8 ounces of low fat milk, 2 scoops of Bomber Blend in a shaker and a banana before and after the workout.

Modify to suit yourself… experimenting works wonders in all areas of our training.

I eat my meat and salad meal two hours or so later.

Count less, doubt less, feel (intuit) more and Godspeed… Dave

I’ve been working out in the morning on an empty stomach, but I just don’t seem to have the stamina and strength to get through my workouts. I want to add some mass, and I know training on an empty stomach is not good for that. I have to be at work at 7:00am, so there’s no way I could have a big breakfast before exercising. I read in Brother Iron, Sister Steel that you used to train around 5:30am. Did you eat anything before working out, and if so, what?

Long ago I had an animal gland protein powder mixed in water, a quality vitamin-mineral, a cup of strong coffee and a bran muffin… I was at the gym about 30  minutes later.

Today I practice a similar plan: Bomber Blend protein shake, including a small banana in reduced fat milk, and sometimes with a couple of raw eggs (not recommended due to salmonella issues, but I do it anyway). Also Super Spectrim Vitamin Mineral and Anabol Naturals Nitro Max (amino acids) and creatine… coffee and bran muffin… zoom… to the gym.

Bran Muffin from the bakery on Elm Street, Coffee from Columbia

You’ll love Bomber Blend for quality and musclebuilding and endurance… great added meal for solid weight gain…

Go… Godspeed… Dave

Since I successfully kicked that killer booze out of my life (thanks for your advice and praise the Lord), I figure I might as well tighten up the food program with healthy choices and lower the calories with portion control.  This might be a goofy question, but is all protein the same? Is DRINKING skim milk with Bomber Blend as good as EATING steak or tuna???

Proteins are not all the same: Poultry, fish, red meat, dairy, etc., all have different amino acid compositions, all good and all providing various system-building services. Other ingredients — vitamins and minerals, fats, hormones, enzymes — in the different sources of protein make them more or less valuable for this or that purpose.

Red meat I consider the best muscle builder, and it also creates bulk, more energy, B-complex. Fish is best for lean muscle growth, great Omega-3 oil  — Poultry in between, and dairy great for muscle growth, bulk and D. Eggs are a super source of amino acid variation.

Solid food spends more time in the digestive system and tends to serve mass building needs, while drinks are convenient, nourishing and energizing, but by themselves are not sufficient to build muscle and a sound body.

Bomber Blend is the best in the world and can serve you healthfully as a meal replacement in your quest to lose fat pounds. It’s also a nourishing and handy breakfast and pre- and post-workout meal.

As to the value of drinking a protein shake vs eating whole protein food, an overweight person would be wise to serve himself smaller portions of steak and replace a meal with a Bomber Blend drink in his daily menu.

A musclebuilding lightweight would be wise to eat the steak and down a Bomber Blend couple of hours later, and another one before lights out.

Hallelujah on the bye bye booze blues… Godspeed… Draper

I am a vegetarian. Can you tell me what all to eat and at what intervals to get in motion with my workouts? I can eat egg whites.

Eat lots of eggs and don’t freak over the yellows. Cholesterol is not the killer modern medicine would have us believe. Milk products (milk-based protein powders) would serve you well in building muscle and might. Eat every three hours from rising in the AM to sleep in the PM. Eat lots of fresh, raw vegetable as you do. Beans, nuts and legumes provide some protein, your main musclebuilding ingredient.

Vegetarians are at risk of getting too little protein, especially those participating in heavy athletics. Of course, good nutrition can be done; it just takes more attention and dedication to do it well as a vegetarian.

Drink lots of water…

There are no secrets, no buried information. Genetics play a large roll in one’s development. Vitamins and minerals, protein, hard and sensible and steady exercise, a healthy lifestyle, plenty of rest, limited stress and a genuinely hopeful attitude are other major contributors to fitness success.

Go… Godspeed… Dave

I’ve been on a vegan diet — 45 days later, I’ve lost 26 pounds,  206 to 180. But, I’ve gotten a bit ’smooth’ in the process even though I’ve been getting to the gym 3 days a week. I finally came off the vegan diet and added chicken and turkey protein back into it.  My muscularity is returning! Your opinion on vegan, please.

Skip to and stick with the 2nd phase of your diet. You sacrificed a lot of muscle to lose the bodyfat due to the lack of sufficient and complete proteins. I suspect strength and energy took a hit as well. Go clean — veggies, fruits, grains, nuts — but don’t go broke.

The best eggs, Bomber Blend, some cultured milk products, fish and poultry are super wholesome foods and musclebuilders. Shop around and spend some extra dough on the best foods out there… from those farmers and ranchers who are conscientious and health-minded and care about the things we care about… the presence of antibiotics, drugs and hormones, clean and humane conditions and wholesome feeding of animals… pesticide-free conditions, freshness.

There’s muscle-friendly lean red meat out there that meets the superlative qualifications… make you strong like bull…

That which costs me muscle is too expensive for my pocketbook… and biceps. Time to break out the discipline and bicycle.

Go… 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

Got my Bomber Blend…thank you.  When do you suggest I take a dose? I’m 79 and my workout schedule is not all that strenuous.  I feel good and try to stay healthy.

Thanks for the support. Great investment in your nutrition, and I hope you like it.

Ideas:

• As a breakfast meal
• Prior to exertion (workout, wearisome labor) and/or after exertion
• As a meal replacement with milk, juice and/or fruit or peanut butter
• When there’s a gap in your nutritional supply (amid a busy schedule)
• Or when you just plain feel like it.

For example, now that you mention it, it’s been a while since I’ve fueled myself and I’m not hungry and eating’s not convenient, so I shall go to the kitchen after this note and throw a scoop in a cup of cold water, stir it and slug it down. Instant Bomber.

Take good care of yourself always… Godspeed… Dave

I was wondering what you think of vegetarianism?  I haven’t heard of too many bodybuilders who have been vegetarians and yet have been highly successful (aside from Bill Pearl and Andreas Cahling).  It would also seem like it would be hard to get the 9 essential amino acids from strictly being a vegetarian (although there are health benefits from being a vegetarian).  I was just wondering what you thought of it?

Lots of fresh vegetables and fruit — living food — is a big plus to our health, but give me lean meat when building muscle and strength. You’re right about the lack of complete protein when red meat is absent; lack of B-complex, creatine and other musclebuilding and endurance factors is a big issue, as well.

Bill was a grand title holder before he embraced the vegetarian menu… I don’t know of any other notable non-meat eating bodybuilders. There are many successful lifters who ingest eggs and dairy only (lacto-ovo vegetarians like Bill Pearl) and have a much improved protein and nutritional source. Then there are those who restrict their diets to fish or poultry plus living foods. Not bad… good leaning-up menu… healthy!

Body chemistry or general health often determine the vegetarian’s needs for and response to the limited diets, though personal humanitarian and spiritual leanings are the primary motivations for not consuming animal products.

Whatever… just add Bomber Blend for musclebuilding certainty, economics, convenience and pleasure.

An apple a day keeps the doctor away, protein builds muscle… Godspeed… Dave

I was wondering what you thought about eating oatmeal for breakfast? It seems to be a good source of complex carbs and has some protein in it as well. I had been eating egg whites and a banana for breakfast, but the oatmeal gave me so much more energy. What are your thoughts?

If you’re a musclebuilder and putting a demand on your system, I suggest you add some protein. I just broke three eggs into a glass, dribbled milk on top and drank it down (Mugsy the cat got one of the yolks… loves ‘em and they’re good for him). I then had bran and some nuts.

Laree adds raw oats to her cottage cheese, flax peanut butter, Bomber Blend breakfast concoction (don’t ask) and says it keeps her full until mid-afternoon, so maybe the two of yu are onto something.

I’m covered when it comes to breakfast and quick meals cuz I have Bomber Blend on the shelf — the best. Two scoops in reduced-fat milk starts my day everyday. I rest easy, I blast hard.

You’re doing a good job… you are attentive and sensible and consistent.

Godspeed… Merry Christmas… 2009, here we come… 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

At age 62, nutrition for me has to taste good, and if I’m on the move, it has to be available. What readily available foods would you say are okay? Could you say which foods are the least bad for a hungry guy or gal driving around with low blood sugar?

I carry my Bomber Blend with me always… tupperware in gym bag or a large baggie when traveling big.

I look for “In ‘n Out” fast-food burger joints when on the road with a big smile and appetite to match for totally super-good fresh stuff (including fresh-cut french fries) and good-folks service.

I’m supplied with quality beef jerky (homemade or from American Grassfed Beef) and favorite fruit, poptop cans of tuna and water. Mixed nuts and dried fruit are healthy and have their place. Certain protein meal bars fit nicely in pockets and hungry mouths while driving.

I don’t graze without end… drool, gulp, burp… Hours pass without food for short fasts and stomach sanity.

Go… Godspeed… Dave

What did you and Arnold eat and which supplements do you use? How much has changed?

We ate - in the past and now - red meat, poultry, fish, milk and eggs for protein and B complex to build muscle.

We ate and eat fresh vegetables and fresh fruit for carbohydrates and enzymes, vitamins and minerals for healthy bodies.

We did not and do not eat sugar and greasy junk food.

We take high quality food supplements for vitamins and minerals and essential fatty acids.

Have fun, train always, be confident, live, learn and grow strong…

Godspeed… Dave

I’d like your opinion on something. The magazines usually say to take, say, 25 grams of whey protein and 50 grams of carbs both before and after you train. Or 50 and 100 grams. They say that it releases insulin, which has an anabolic effect. But I was reading up on growth hormone on the internet, and the articles I read said that high amino acid levels in the blood and intense exercise stimulate GH release, and high glucose levels from carbs, inhibit GH. These articles said train on on empty stomach, then ingest protein but no carbs for a hour or two. What do you think — some carbs a hour before training, protein and fast carbs after training; or nothing before training and only protein after?

I’ll pass on all the fat science and rely on my lean commonsense.

Protein, nutritious fats (EFA’s — no grease) and mostly worthy carbs (complex - no junk and best alive — fresh veg and fruit). This balanced fare throughout the day at smart intervals… breakfast and dinner and before and after workouts and when obviously needed.

Let your body do the miraculous sorting and managing as you lift and rest and provide ample sustenance.

Or, study nutrition, chemistry and the secret world of metabolism and hormones, and the propaganda of muscle magazines and journals, and undo and clarify the mysteries and miracles and magic that arise.

Libraries, universities, institutes, research centers or the gym… words and ideas or exercise, sets and reps…

Liberty or confinement… DD (Duh Dave)