Dave Draper’s Musclebuilding Q&A

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)

I was wondering if fruit should be a staple in the life of a bodybuilder? I have been eating eggs, followed by a banana or two for my first meal of the day. I have noticed, however, that I have gotten really fatigued and that my muscles seem to give out if I do any type of workout several hours after this meal. What would be the ideal breakfast for a bodybuilder?

Certainly, you could have fruit as part of your breakfast — a swell supply of vitamins, minerals and enzymes.

However, it looks like your meal is not sufficient pre-workout fueling if you intend to crank it up and endure the load. Presumably, your last meal was the night before and, unless you ate heartily to ensure energy and tissue repair ingredients in storage, your fuel gauge is on empty… just before the red light starts blinking.

Typical breakfast: Three feather-free chickens, a dozen rooster eggs, a quart of goat’s milk and home-fried rutabagas.

Or, seriously, you could do as I do: serve yourself a large Bomber Blend protein shake with a raw egg and a banana added (yes, I know it’s forbidden to suggest raw eggs… I’m just telling you what I do). Stand back, children. This is also an extraordinary pre-workout drink for pre-workout fuel, muscle repair and energy restoration.

A Draper ABC: Simple, quick, convenient, inexpensive, delicious, superior in quality and absolutely beyond compare (ABC).

Makes a difference starting with the first fantastic slug, gulp, glub or sip…

Go… Godspeed… Dave

I was wondering what time of day is best to take carbohydrates? Should they be taken during the earlier part of the day or should they be evenly spread throughout the entire day?

We’re all different and need to be sensitive to our own needs and response to exercise and fuel and tissue-building ingredients.

I’m not a big consumer of carbs (40, 30, 30 ratio) so I spread them throughout the day. We need them for all energy expenditures — chores to heavy workouts.

Complex carbs (rolled or steel-cut oats, for example) don’t convert to energy immediately, and store briefly in the bloodstream for available energy before converting to fat stores (future energy). High-glycemic carbs (some fruits and all sugary foods) are converted quickly and expended quickly (now energy), and if not expended, begin the conversion to fat.

To be specific, how you regulate your carb intake depends on you and your goals.

Overweight? Generally lower intake of low-value high-glycemics, take the majority of your carbs earlier in the day, and/or center them around your training for exercise energy and energy for muscle repair.

It’s always best to combine carbs with protein and fats for steady insulin regulation; carb-only meals tend to spike the insulin.

If you’re active, in condition and train regularly, and not an over-the-top consumer of carbs, a regular intake works well. It’s always wise to surround your workouts with sufficient protein and carbs.

For all purposes train hard, maintain high protein, quality carbs and EFAs, drink water, be consistent and smile. Eat clean, not mean — don’t get freaked out about exact time and place. Leave that madness for the pre-contest pros.

Godspeed… Dave

I was wondering what percentage of protein, carbs and fats you recommend in the diet? I read that one bodybuilder’s diet consisted of 40% protein, 40% carbs and 20% fats.

That’s a good ratio generalization, though the source and quality of each nutrient is super important. Each of us is different with differing goals and the ratios need to be tuned accordingly when getting serious. I don’t recommend being too serious — very troublesome.

I prefer protein from animal sources (meat, fish, poultry and milk byproducts and eggs), adding a considerably smaller percentage from nuts and beans and grains.

Carbs should be of the complex variety, high in nutritional value and favorably alive and fresh (salads, fruit).

Fats should not be of the greasy variety high in trans fats (most commercial fried foods) and excessive saturated fats (meat fat, milk fat), with an accent on those of the essential fatty acid family (EFAs) high in omega 3 — fish oil.

Train hard, Be consistent, No junk… Go… DD

How much protein should a 78-year-old male have in his daily diet?

Without knowing height, structure, activities, goals and exercise regimen, I’ll say no less than 100 grams from mixed sources.

You might be interested in our Bomber Blend protein. I’m lost without it for convenience and low appetite, musclebuilding quality and likability.

dd

My 18-year-old son is 5’11″ tall and weighs 130 pounds. He is in good health and has good energy, but cannot gain weight. I recently ordered your protein powder as I just found your web site googling around. Is there any advice you can give to get his weight and body fat up? He will be leaving home in the fall for college and I would like for him to have a successful protocol he can follow on his own.

Adding Bomber Blend to your son’s menu is a good start. He can use it for breakfast, midday supplemental feedings, when on the run, before and after exercise — worthy and costly ingredients for musclebuilding and health.

If I were in your boy’s situation, I’d add red meat to my diet regularly, more milk products (cottage cheese, yogurt, 2-percent milk) and other animal proteins. Nuts, fresh fruit, and various fresh cut vegetables every day. More complex carbs of value and good fats (essential fatty acids, olive oil, flax), and avoid sugar and grease. Supplement with a good vitamin-mineral (I like Super Spectrim, have for 35 years) and EFAs (Omega 3 fish oil).

Encourage him to work out with the weights for 30-45 minutes, three or four days a week… sensible pressing, curling, squatting, and deadlifting… chins and dips and push-ups and midsection… 2 or 3 sets of each of the basics… a routine will emerge.

These basics work if applied consistently, persistently and with mission purpose in mind. Not obsession, but determination; not affliction, but discipline. Too many give up too easily. Don’t miss a meal plus don’t miss a workout equals success extraordinaire.

If you haven’t already, please sign up for our free weekly newsletter for valuable tips, hints and encouragement…a non-commercial companion to your or his daily workouts.

Go… Godspeed… Dave

I long ago read Brother Iron, Sister Steel, and have been a fan of Dave’s writings ever since. I have always been a really skinny guy, weighing in at around 130 pounds. I have tried for many years to build muscles and I was flabbergasted when my doctor told me a year ago that I have an under-active thyroid. A friend from the gym recommended I read up on Dr. Mauro Pasquale’s Metabolic Diet plan. Is low carb, high fat the way for me, or do I need those carbs to get some more muscle?

Keep it simple. Go 40, 30, 30 in your food ratios, with protein your golden resource, and nutritious carbs and EFAs your silver and bronze.

The more we read, fuss, balance, wonder, doubt and seek the perfect walk, the more we stumble and mumble. We’re all different (my latest secret), as you have been reminded with notice of your faulty thyroid.

Red meat and milk products are great weight gainers and muscle and power builders.

Menu and training consistency is absolutely critical.

I’m not advertising here; I’m honestly advising. Without Bomber Blend I’d be struggling more than I do to maintain my weight and muscle repair. It’s the perfect food to add here and there at effective times to restore and replenish, energize and build.

Train hard, eat right, relax and rest a lot, be strong and be grateful and happy,

Go… Godspeed… Dave

A while back I bought a copy of the book “Natural Hormonal Enhancement” by Rob Faigin. It’s a great book, but I’m having a tough time wrapping my mind around it totally. It’s a lot to absorb. Can you explain, in an easier way, his basic eating program for weight loss?

You’re right, Faigin’s book is a gem.

It’s also over the top for the regular guy and gal interested in getting in condition — building muscle, strength and body shape. Goes with today’s conviction we need high tech info to achieve.

Building muscles and appealing bodies requires the diligent practice of the fundamentals in nutrition and in resistance training. The why is for the curious and fascinated; it is not otherwise important.

Train hard, consistently and with heart. Eat smaller meals more often throughout the day in a high protein, lower carb and medium fat formulation.

No sugar or junk food or fried food.

Eat red meat, fish, skinless poultry, dairy and some nuts for protein intake, loads of salads and steamed vegetables and some choice fruit for carbs (dairy has carbs, too), and olive oil and what fat you get in red meat and fish for fat needs. Add EFAs (Omega 3s) as supplement for sufficient fat.

Have a breakfast always and pre- and post-workout drinks for sure nutritional advantage at these key times of the day. Bomber Blend is an excellent choice here. These are to be considered meals, the pre-workout drink used when it’s been a long time between meals and you need to fuel up for the workout. Otherwise, in the case of a weight loss program and you’ve eaten within an hour or two prior to training, switch that to post-workout.

Weight gain seekers should use a shake or half-shake prior to training and either the other half shake, or better yet, a meal post-workout.

Add a high quality vitamin-mineral for nutritional assurance as your demands and expectations are high. Super Spectrim is my choice.

To lose weight, your portions are smaller. To gain, they are larger. Rely on your instincts, logic and ability to estimate portions to guide you through the territory ahead. Too much thought is a stumbling block for any kind of long term – or short term – plan.

I know I must sound like a salesman with my suggestions, but they are, I believe, valuable. and worthy. All you need to know, unless you’re seeking a doctorate of sorts.

God’s speed… Dave

I have a 13 year old son who is a competitive athlete. Keeping him on a good diet is not always easy, and I’ve considered getting a protein/vitamin supplement for his meals on the run. I’m curious whether your Bomber Blend has been used with youths before? Is it safe and healthy for a 13-year-old?

Bomber Blend is an excellent food for the whole family. Got tykes? Nothing but the finest and best ingredients for health, muscle repair and natural energy. No added nonsense to conform with marketing hype. I custom made it with aid from medical experts and chemists for Laree and me regardless of cost … it became Bomber Blend for everyone.

Your boy (you all) will benefit greatly from the Blend consumption at key times during the day: pre- and post-workouts or work, breakfast, and those busy times when meals are neglected or replaced by junk.

Taste is popular with nearly all consumers, although of course some people prefer sweeter or less sweet shakes.

Bomber Blend goes from us to you without you paying advertising costs (large) or distributorship. I count on it; it plays a key role in my training operations.

Go… Godspeed… Dave

I am not a big food fan. I don’t really have any food cravings. To be honest it is a pain in the butt to sit down and eat a meal. If I could take a pill like in the ’50s sci-fi movies to get all my nutrients I would. So my question is can I survive and continue to progress in my lifting if I just took the right amount supplements to give me the nutrients I need?

Eat right, train hard and grow.

We need substance to build substance, common sense tells me. Our complex system of ingestion, digestion and absorption is designed to process whole and living food and, though I’m not a scientist, I believe the system is most fulfilled when we accommodate its natural design.

Liquids and powders and pills, I suspect, will not stimulate the system (enzymes, hormones) sufficiently and, thus, will not be assimilated sufficiently. Lost in the stream of activities, these non-solids will fail to provide the tangible and vital ingredients in the proper setting to develop and sustain the body.

One might adapt and live a middling life, but total health and productivity would be compromised.

Get three square meals a day — okay… two if you’re gonna’ scream — and supplement wisely for the remainder of your nutrient needs. Bomber Blend and Super Spectrim and Anabol Naturals are my honorable choices for your added ingredients. Oh, yeah, and get your daily fish oil.

Got teeth… chew… Godspeed… Dave

I was just wondering if you could recommend and break down a daily plan for carbohydrate intake. I’m just trying to develop lean mass and strength without unnecessary carbs. I avoid sweets most of the time.

You’re asking the wrong guy. I don’t want to sound careless or casual — I’m not — but I don’t assess these details as closely as some lifters, as I consider them boring, confusing, time consuming, distracting and less important than they seem. Plus they dilute my interest in and enthusiasm for working out, which is where it’s at.

I estimate carb intake using instinct, practice, and common sense, sort of like a bird or bug or baboon. You appear to be on the right track with carbs in control.

I up protein when seeking weight gain, then add hi-value carbs and good fats. I keep the carbs higher earlier in the day and I don’t over-eat.

Now to blast it with confidence and grow…

Go… Godspeed… DD