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 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 train in the morning, on empty. Can you suggest a small meal an hour before? Perhaps oatmeal, or something else I can prepare the night before?

Since my serious musclebuilding began 50 years ago, I have always relied on a cup of coffee and a protein drink. Protein choice in ’60s was a gruesome and potent glandular powder mixed in water. I had youth and extraordinary commitment and self denial. Today I have Bomber Blend, the best way to start the day, prepare for a workout, complete a workout, make friends, build muscle, fight the enemy, repair, heal and strive and drive and thrive.

I cannot tell a lie. This is not a sales pitch. Bomber Blend is the best: nutrient balance and quality (wow), taste (yum), mixability (instant), price (low) and service (lightning)…

My fav super smoothie:12 ounces reduced-fat milk, 2 scoops BB, half banana, raw egg or two, ice and press blend…

Hang on… Godspeed… Dave

Back in the day, you and the other champions did not eat much in the way of potatoes, rice and oatmeal such as us mortals eat. You ate mostly meat, tuna, cottage cheese and some vegetables. I was wondering how much meat a man would have to eat if he were to get all his calories from that and none for carbs? I take it you were able to do lots of sets and reps even tho you were not eating carbs? What kind of training do you do on just protein?

Why give up the good carbs? You need fuel to go. You can’t eat enough meat healthfully and maintain vigor and vitality. A 6- to 8-ounce serving of lean meat every day or so is fortifying and musclebuilding. I can’t maintain weight comfortably without milk products … love raw vegetables (as much as I want) and one or two pieces of fruit (banana and grapes are regular tabletop foods). I’m not big on grains.

Train and eat for health, well-being and muscle, and let the muscle and power come without stress or angst or damage. Dig your workouts. It’s time to be strong and free of training pressure — more fun and beneficial.

Don’t be afraid to mix up your training (exercises, set and reps) according to mood and feeling. You’ll zero in on the best combo of exercises, sets and reps as you let your instincts and commonsense, pain and delight guide you.

I lean toward four sets of an exercise and work in the 10, 8, 6 rep range for shoulders, biceps, back  and legs. Higher (10, 12, 15 reps) on triceps and pec-shaping, gut and core.

Yahoo… Godspeed… Dave

I have a friend who is pre-anorexic, 24 years of age and way too thin. I caught her throwing up a few times. All of her girlfriends are skinny and have a romping time. I wanted to design a training program for her. Any suggestions??

You’ve got your hands full. Although I wouldn’t presume to know how to address the psychological aspect, my two cents on the physical:

Three musclebuilding workouts a week is good. A simple push-pull routine composed of the most interesting and enjoyable movements will work nicely to gain her attention, and condition her slowly but surely. Too much at once overwhelms the body, mind and spirit. Consistency and appreciation of the mission are the keys. Form and focus and fun are the right combination.

She must eat right and well to enjoy life, energy and good health… quality over quantity. Of course protein is the major ingredient for muscle health, while nutritional carbs and EFAs are right in there for well being and joy. Meat, girl! Protein!

Starting workout suggestions, depending on attitude and willingness, time and stamina and courage…

Aerobic… walking hills and stairs or walks with weighted backpack — off days, 15 minutes

1)
rope tucks (2 x 25)
low incline dumbbell press (2-3 sets x 8-10 reps… eventually 3 sets and 12,10, 8 rep scheme)
wide grip pulldown
curl
pushdown

2)
rope tucks
dead lift
leg press
dips on triceps machine

3)
rope tucks
low incline dumbbell press
seated lat row
curl
pushdown

Encouragement is vital for all of us. If she doesn’t turn this around pretty quick, she may need medical attention. This can get serious fast.

Go… Godspeed… Dave

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’m considering dropping cow’s milk from my diet. What do you use for alternatives for milk? I’ve heard some negatives concerning soy. Are you following medical advice regarding not drinking milk?

I like milk for a liquid to accompany my meals, for taste and protein benefit and weight gain.

However, mucus is problematic. For four months I tried goat’s milk as a replacement. Less mucus, not as tasty and very costly.

In my opinion, don’t go soy… estrogen increase. Yes, I know this isn’t a scientific stance, or at least is questioned.

I’m back to reduced-fat cow-juice, but less than a quart a day compared to two-plus quarts. Works for me.  I was having difficulty maintaining body weight and protein intake and calorie consumption, plus I was bored with water only.

Too much milk can contribute to fat-weight increase and thick skin if one seeks hard muscularity.

Whether we need fear other milk complications (hormones, added ingredients), I’m not so sure. Gets crazy being a pure purist.

Das dat… Godspeed… DD

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