Bodybulding Nutrition - Bodybuilding Nutrition Tips on Gaining Muscle Weight

Dave Draper on Gaining Muscle Weight

The Incredible Muscle Mass of Dave Draper
The Incredible Muscle Mass of Dave Draper. www.davedraper.com

by Dave Draper

In order to gain solid muscle weight bodybuilders need more food, more often.

Don't gorge yourself, but be prepared to eat and train hard. Protein from red meat, poultry and fish build muscle most effectively. Milk by the quarts, containers of cottage cheese and lots of eggs will add significantly to your muscle bulk and power building.

Whole grain breads, cereals and muffins work well for carbohydrate and fiber intake, while potatoes, rice and pasta are the most stable and popular sources of carbs.

They burn clean, and with intense bodybuilding training they're not likely to store as bodyfat. Bring on the vegetables of your choice, variety here is good. Complex carbs, fiber abundant, vitamins, minerals and exotic micro nutrients lurk in these foods.

Between meals shakes of Bomber Blend protein, plus peanut butter and bananas are convenient and powerful ways to add to your positive calorie count.

Plan your menu daily. You'll need to eat often, upwards of 6 meals per day. Don't overload your system, we can expect to absorb about 35 grams of muscle building protein at a sitting. For serious weight gain commit to these principles.

  1. Remember, lots of water, lots of calories.

  2. Keep a training log. Record your meals, training program and poundages.

  3. Only with heavy training will your heavy eating be productive. Add squats and deadlifts to your workouts.

  4. Never allow your nutrition to falter, even for a few hours. Keep extra food, protein drinks and bodybuilding supplements at work, in your gym bag and in your car. We're on a mission.

  1. Use bodybuilding supplements. Review the specific bodybuilding supplement section for information on the elite bodybuilding nutrients. For advanced training and elite performance, creatine, BCAAs and glutamine do work. Big time.

  2. Perform cardiovascular exercise. Don't neglect your aerobic work. 20 minutes, 4 times a week will keep you from getting sluggish, increase you blood volume, raise your fat burning metabolism and maintain maximum endurance for training on the gym floor.

  1. Don't contemplate your navel — to get big and muscular you'll need to carry bulk. Bulk's fun. Your back, shoulders and arms spread out, tugging on the seams of your shirt. (This is mostly a "guy thing"...huge, bull, monster, etc.) With the size comes power. Power enabling to train heavier and harder and meaner.

This training formula plus big eating equals big core muscle. So ignore cuts and a trim waistline. Focus on the mass, muscle separation and balance. There's a season for everything. There'll be a time for muscularizing and getting ripped later.

by Dave Draper

I have a life, thank you. Listed below is an outline of my daily menu. It is designed to service my needs: aggressive weight training to maintain or gain muscle mass through my perception of the off season (October-April). I'm a 57 year old male WAMP [white American married person], 6', 225 pounds, BF 7-8 %: weight lifting 5 days @ 120+ minutes per workout (refer to my all-time favorite bodybuilding routine).

AO [actively occupied], MNS [me no slouch].

Meal proportions may vary to control target accuracy. Sources of protein, fats and carbs vary only slightly. I am well fed and denied of nothing. Cheat days are defined by my eating a bran muffin or an MRB (meal replacement bar). Fact is, I enjoy the order and rigid-ness of my diet—brings me peace. No regimen, I feel sloppy and careless, guessing and out of control.

Discipline to me is as flight to an eagle; a prize to the champion before the race has begun, a dark toned and heavily textured straight line through the wilds and across the peaks and dunes. Discipline... it's yours if you want it or need it.


Dave Draper's Weight Gain Menu

Morning supplements:
Super Spectrim aminos, Super Spectrim vitamin/minerals, Vitamin C, Anabol Natural creatine, Body Ammo Joint Connection (MSM, glucosamine), EFA oil

Meal 1
Pre-workout - Bomber Blend Protein drink (2 scoops Bomber Blend, 16 ounces low fat milk, 2 eggs, small banana, tablespoon peanut butter, tsp Anabol Naturals L-Glutamine powder)

780 calories-breakdown in grams, 73 g protein, 56 g carbs, 30 g fat.

1 piece of toast (whole wheat), 70 calories-breakdown, 2 g protein, 13 g carbs, 1 g fat

Meal 1 total: 850 calories - 75 g protein, 69 g carbs, 31 g fat

6 caps Ageless Growth Formula and pre-workout Drink Ripped Force drink, 90 calories-breakdown, 0 g protein, 23 g carbs, 0 g fat

Meal 2
Post workout - Hamburger patty, 579 calories, 66 g protein, 0 g carbs, 35 g fat
Microwaved red potato (2), 290 calories, 6 g protein, 68 g carbs, 0 g fat

Meal 2 total: 869 calories, 72 g protein, 68 g carbs, 35 g fat

Meal 3
Bomber Blend Protein drink (2 scoops Bomber Blend, 16 ounces low fat milk, 2 eggs, small banana, tablespoon peanut butter) 780 calories-breakdown in grams, 73 g protein, 56 g carbs, 30 g fat

Meal 3 total: 780 calories-breakdown in grams, 73 g protein, 56 g carbs, 30 g fat

Meal 4
Hamburger patty, 579 calories, 66 g protein, 0 g carbs, 35 g fat Microwaved red potato (2), 290 calories, 6 g protein, 68 g carbs, 0 g fat

Meal 4 total: 869 calories, 72g protein, 68 g carbs, 35 g fat

Late-afternoon snack
Beef jerky, 162 calories, 13 g protein, 4 g carbs, 10 g fat

Late-afternoon snack total: 162 calories, 13 g protein, 4 g carbs, 10 g fat

Meal 5
Low fat milk, 137 calories, 10 g protein, 14 g carbs, 5 g fat
Turkey breast meat, 188 calories, 38 g protein, 0 g carbs, 2 g fat
Pasta, 6oz, 222 calories, 9 g protein, 39 g carbs, 3 g fat
Vegetable, 20 calories, 1 g protein, 3 g carbs, 0 g fat
Cut vegetable salad, 50 calories, 3 g protein, 14 g carbs, 0 g fat

Meal 5 total: 617 calories, 61 g protein, 70 g carbs, 10 g fat

Meal 6
Can of tuna, 100 calories, 22 g protein, 0 g carbs, 1 g fat
Cottage cheese, 50 calories, 8 g protein, 2 g carbs, 1 g fat

Meal 6 total: 150 calories, 30 g protein, 2 g carbs, 2 g fat

Evening supplements:
Super Spectrim aminos, Super Spectrim vitamin/minerals, Vitamin C, Anabol Natural creatine, MSM, glucosamine, tablespoon Metamucil fiber, EFA oil

Meal 7
Can of tuna, 100 calories, 22 g protein, 0 g carbs, 1 g fat
Cottage cheese, 50 calories, 8 g protein, 2 g carbs, 1 g fat

Meal 7 total: 150 calories, 30 g protein, 2 g carbs, 2 g fat

Total consumption for an average day:
4,520 calories, 426 g protein, 434 g carbs, 119 g fat.



Approximate average daily nutrient percentages:
38% protein, 38% carbs, 24% fat.

A review of this menu may cause you to gag or give some of you the shivers. Others may ask, "where's the pork?" Good question. I get to it eventually: lamb and buffalo, as well. How I alter the above eating plan to achieve changes in body weight, muscularity and other training goals can be addressed another time. It's interesting to note that this same outline could have been written 30 years ago, in 1980 or 1990. Nothing has changed, folks. Me? I'm just older and leaner and bear a few more dings. Of course, for all of this I thank God.

About Dave Draper
Dave Draper is a bodybuilding author and fitness expert with over four decades of practical experience. He holds the prestigious bodybuilding titles of Mr. America, Mr. World and Mr. Universe, in addition to being part of the Bodybuilding Hall of Fame. Dave writes a weekly e-mail newsletter which can be found at www.davedraper.com and is also a frequent contributor to Muscle and Fitness, as well as many other publications in the fitness industry. Dave has also authored a book on bodybuilding called , and a book on weight loss called .