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 want to know what you think is the best creatine (German, liquid, effervescent, powder).

None better than Anabol Naturals for purity and absorption… I’ve known the owner, Roger Prince, for 30 years and he’s honest and fastidious and dedicated…

Creatine helps.  I take two teaspoons a day — AM, PM — love it.

dd

I am a hard-core, natural bodybuilding enthusiast going “old school”, Gironda-style with liver tablets and protein. One thing I am confused on is whether to take protein in the form of amino acids throughout the day, or is something like a Whey-based protein powder just as effective? From a training perspective are amino acid tablets superior, complementary or outdated when compared to protein powders? Is there a difference, or are we essentially talking about the same thing?

I take both. The free form amino I take here and there throughout the day (when I get an instinctive urge) for their immediate availability.

The protein blend, Bomber Blend, I use for its meal-like advantages — filling, energy-providing calories and carbs, substantial assimilable protein and BCAAs and other healthful factors. It’s my breakfast and pre- and post-workout meal and my assurance in maintaining muscle mass when my appetite recedes.

Bomber Blend is my favorite musclebuilder, meal-replacement, well-being insurance and energizer beside quality, natural, fresh food.

Go… God speed… Dave

I’ve noticed that tryptophan is on the market again! My wife has sleeping problems and I thought about this amino acid as a remedy. Would you recommend this as a sleep aid for her?

Tryptophan does nothing for this ole hoot owl, but gets an A+ from Laree. She recommends 500 mg before retiring. If that dosage doesn’t do the trick, go to 1,000 mg.

Alternative sleep-aid suggestion: I have a friend who says reading a Draper Newsletter puts him to sleep every time without fail, guaranteed.

Pressing on… Dave

So far, I’ve dropped 10 pounds and one pants size, back to my playing weight from 50 years ago, and my muscles seem to be responding well. I want to start taking creatine, and what I’ve read about creatine, it’s supposed to be taken before and after working out, to improve your energy. Now I don’t want to waste the stuff.  So do I just take it when I work out, or should I also be taking it on the rest/rebuilding days, too?  What doses in my situation? 

Good for you. You’re doing what you need to do and what works for you. We eventually dial in our training according to our desires, needs and abilities.

I, too, am prudent. And I’m fussy enough. I take a level tsp of creatine twice a day — AM, PM — to keep my system sufficiently loaded with the nutrient. I take it daily and don’t load up or cycle off.

Carry on the good work… Godspeed… dave

I’m getting a lot of soreness in the hands,  elbows and lower back and hip areas. Lifting slowly with control to get back into the program, but feel like the Tin Man at times.Supplements you recommend? Good drugs? Old fashion rack to be stretched on?

Pain and soreness — more or less — come and go like hooded warriors on horseback with big sticks. You can run, but you can’t hide. I’m always finessing my workouts to accommodate joint and muscle pain. I sit here a heap of throbs and stings and stiffness. Can’t wait till my next workout.

Warming up helps big-time, containing your level of exertion (last rep, extra sets) is important, rest and eating for repair and recuperation are major factors.

Add Omega 3 oils to your diet. Check out Body Ammo, particularly popular and effective for some consumers. I use both.

Any of the over-the-counter basics: Tylenol, Aleve, ibuprophen. These work, but there are downsides, and it’s best not to use them regularly.

There’s a lot to myofascial message therapy. Laree’s big into such pressure message and writes about it almost weekly as her training experience and instruction. Good stuff - excellent - and can be self-administered, but requires fascination and attention. Check her blog entries, here.
We adapt, physically and mentally, but the pain continues to rear its ugly head as we plod through the iron jungle.

Don’t forget your machete if you have far to go… 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

I have been following your off-season diet and was wondering if you waited a few hours to eat after consuming a shake? What I mean is, I wake up, take morning supplements, drink the shake, go to the gym for a couple of hours, come home drink a shake, then wait three or four hours before eating. Is this correct?

The Bomber Blend pre- and post-workout drinks are ironclad assurances of musclebuilding and energy-providing ingredients at advantageous times.

I eat an hour or so before  the pre-workout drink to satisfy hunger and provide plenty of good carbs and fats and protein for the workout, and within two hours after the workout for provisional eating. Keep in mind, this is for a serious weight-gain program.

The Bomber Blend servings around workouts are assimilated and absorbed more rapidly under the siege of hard training. More like high-quality mini-meals.

Train hard and always… God’s Might… Dave

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

Which of your supplements would be your top four for mass building at a young, healthy 52?

In order of preference from my viewpoint:

• Bomber Blend – try chocolate and vanilla and choose favorite. Vanilla is most popular and I, as many, combine the two flavors periodically.
• Super Spectrim VM (no iron)
• Anabol Naturals Creatine
• Ageless Growth

Other goodies in my regimen:

• Anabol Naturals Nitro Max
• Extra C, wheat germ oil, essential fatty acids, CoQ10, Amino Ammo, wheat germ oil

Enjoy your heightened training. Train hard, eat right, be strong, never quit… Thanks for the support…
Go… Godspeed… Dave

My son is 12 years old, skinny and small. I just ordered some of your protein as I’m trying to help my son get bigger and stronger. I wish to help him naturally with good things for his body.  He does play AAU baseball. Your advice is greatly appreciated.

You and your boy are off to a good start. I truly love Bomber Blend for ingredient value, mixability, taste and digestibility. He can have short shots mixed into a two- or three-ounce glass of reduced-fat milk or juice or water anytime, as a boost or when eating is sloppy, or near bedtime.

It’s a great breakfast meal or pre-sport energizer. Better than and cheaper than conventional meals.

Of course, see to that he is active in sport and play, running, jumping and climbing.

He’s not too young to work out with the weights, especially if he has some basic guidance and common sense input. Chins and dips at home lead to presses and curls and the joys and benefits of a valuable diversion.
Godspeed… Dave

What supplement do you recommend for elbow joint and for shoulder pain? Should it be fish oil or a combination of fish oil and a glucosamine supplement?

You’re on the right track. Stay with the fish oil and check out this link to Body Ammo’s Joint Connection supplement, a superior combination of glucosamine, chondroitin and MSM.

I wrap the elbow — on and off, set by set, for years — with some degree of success with certain movements.

Sometimes Aleve or Tylenol X or Advil are tossed in the mix during the winter months. Sensible exercise change-up helps avert joint overload without diminishing muscle load.

Hang tough, that’s what we do.

dd

Could you tell me how to use the following to enhance my training? Bomber Blend, Ageless Growth and Creatine.

I take the Bomber Blend (two scoops in low-fat milk, generally) in the morning as a significant part of my breakfast, along with a level teaspoons of creatine and my daily Super Spectrim vitamin-mineral supplements.

I use Bomber Blend again prior to my afternoon workout and anytime I feel I’ve been delinquent in my meal intake or feel too light or am on the road or don’t feel like eating — busy, no appetite. I keep a plastic jar of the powder in my gym bag for emergency fueling situations — I spoon the powder into the mouth and slug down some water. Works. BB is always a convenient meal — extra meal when training heavy and seeking mass — meal-replacement when seeking to lose weight and trim down.

I take six Ageless Growth 30 minutes before each of three or four workouts a week.

I take a second teaspoon of creatine in the evening. I don’t pre-load and I don’t go off the creatine at all. Some folks like to dose-up on creatine before a heavy workout… your choice.

Blast it… You’ve got a great combo… Godspeed… Dave

My 14 year-old son is lifting weights. He is currently taking whey protein and creatine. I am comfortable with the first, but not the second (I have never taken it myself). He wishes to purchase Oxybolin 250. What are your thoughts?

As a 55-year trainee who’s gone through it since he was 10 and can identify with the urgency for muscle and might at every age range, especially 15 to 20, there is nothing more valuable then a sound diet, high in protein and high-value carbs and good fats— with plenty of raw vegetables and fruit and a good high-quality vitamin-mineral supplement. Consistently smart eating and right training builds muscle, health and guts.

It’s the seeking of tricks to get what you want (at any age) that leads to impatience, false hopes, disappointment and a weak mind and a weak spirit. Time to be strong.

Forget the oxy-stuff and all the hype suggesting plant hormone precursors to play funny games with the hormonal system. Do not fool around with youthful nature.

Creatine is an important ingredient, natural and okay and has value to musclebuilders, is essential in energy cycle and not stored or manufactured. I’ve used it regularly for the past 10 years and my best doc friend says it’s not problematic. Just get the best and purest creatine for absorption and safety. Some are imported from China and have been known to have impurities. Check site: Anabol Naturals creatine. Otherwise, eat a lot of steak.

I’m thinking of you and not a sale I can make: Brother Iron Sister Steel is a great book of straight talk for the bodybuilder of all ages. Training tips, hints, training understanding and pictures of Golden Years I’ve collected over the years. Your boy might get introduced to the iron sport in a very thoughtful and appreciative way… fun photos and captions.

I believe this is a valuable heads-up for your young bud… Godspeed… Dave

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

I am 46, an intermediate bodybuilder, 6 feet tall, at 207 lbs, constantly striving for lower body fat while maintaining and gaining muscle mass. The one stubborn area I struggle with are abs. I do HIIT cardio daily, sometimes twice a day- incorporating things from the “300” cardio routine, sometimes wind sprints, kettle bell and the like — for about 20 minutes on an empty stomach- using only Nitric Oxide upon wake up.

The regular supplements I use are: Bulgarian Tribulus, Nitric Oxide 2, Creatine, L-Glutamine, protein shakes with water only, ZMA at Bedtime, DHEA, Multivitamin, EFAs in the form of Olive Oil. I eat a high protein, low in simple carbs, moderate in complex carbs.

You’re definitely on the right track.

There is little more you can do than train hard and persevere in mind and spirit. Not everyone can or will develop six-pack abs, and you might need to settle for a tight and strong midsection.

Seeking a six-pack can be frustrating, time- and energy-consuming and derail the musclebuilding process.

Precautions: Train to build muscle and might. Forget the Nitric Oxide and stick to the basics. Exotic supps and training tricks often lead to burn out. Unload the excess baggage — lighten up and fly right.

You might view our forum… or join in... a smart and friendly bunch.

Train hard and always… God’s Might… Dave

Thank you for the words of encouragement on my Brother Iron and Body Revival books. I need to lose 45-50 lbs (6-0 and 250lbs at age 52) and would like your opinion on the benefits of creatine while losing weight. Also, along with Bomber Blend and Super Spectrum, will the Ageless Growth help with recuperation? What other supplements do you recommend? I have small tears in both rotator cuffs, with full range of movement, and tendinitis in one elbow. I am hoping these supplements will help my strength and recuperation and to avoid surgery.

Thanks for your support. I believe in both books (you will find redundancy in the exercise info — books written for different audiences); both are valuable resources and I expect they’ll answer a lot of you questions.

Creatine is good (choose a superior quality to avoid possible contamination in manufacturing) and aids training, yet it tends to cause intracellular water retention. This is okay and good, but not necessarily appreciated by those on mission to lose weight. If you intend to weight train hard, swell. If not, forget it.

Ageless Growth is a favorite product, but I suggest you settle into your training regimen before bringing it into play.

Consider Body Ammo (glucosamine, chondroitan and MSM) for your joints and tendons.

Carry on the good fight… Godspeed… Dave

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 have a few questions about old-school supplements. For 10 years I’ve been using Gironda’s line, NSP Research Nutrition. What are your thoughts on the 92% milk & egg protein compared to yours? Do you feel Beverly International has a better liver supplement than NSP? You had awesome results with Blair’s milk & egg protein; why didn’t you try and formulate it again only with lower lactose and improved digestibility? How does it compare to your Bomber Blend? Do you still use “old school” supplements such as brewers yeast, kelp, choline, wheat germ oils, glandulars, like Vince and Rheo advocated?

I’ll tell you the truth, iron man.

NSP was created and owned and operated by Ray Raridon, now deceased. Not Vince.

NSP products are excellent and the protein is just as described, quality milk and egg. I appreciate both NSP and Beverly International products and have confidence in the owner-operators, Ron Kosloff and Roger and Sandy Riedinger, respectively.

Bomber Blend was developed by me and a staff of experts: chemist, preventive medicine sport doctor, supplement lab owner and protein research expert. It’s the best vitamin-mineral fortified and balanced protein money can buy. It was formulated to be the best with no regard to cost. Taste and mixability is super.

I took Rheo’s protein randomly, a week here and a week there, when it was given to me over a few month’s period. Rheo gave samples to the guys out of generosity, research and to drum up business. I appreciate Rheo and his nutritional pioneering, but do not contribute any of my musclebuilding advancement to his products.

If I thought the Blair concoction was better, I would have simulated it with modifications.

I suspect it’s hard to improve on my food and supplement intake, as it’s been followed and refined over a 25-year period with no swerving. The basics work best.

We need to relax. Walking a tightrope is dangerous and purebreds are susceptible to injury and disease.

Go… Godspeed… Dave Draper

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