Dave Draper's Rules of Bodybuilding Nutrition

Good bodybuilding nutrition like good training is simple - learn the basics and practice them consistently. A little knowledge and alot of discipline is the secret. Apply yourself dilligently; look ahead don't look back and don't look for shortcuts. There simply aren't any.

Having said that, read the twelve simple rules on bodybuilding nutrition below to create an eating plan that is sensible, agreeable and appropriate for you.

RULE # 1 — Be tough. Stay away from nasty fats, excessive salt and simple sugars. This eliminates ninety-nine percent of the fast foods, munchies and soft drinks. Who needs them? In a few short weeks, you won't want them, wonder why you ate them and feel sick if you do! I don't mean to be rude, but … junk is for dumpsters.

RULE # 2 — Eat a basic breakfast of complex carbohydrates, protein and fat to establish your metabolism for the day and provide fuel and muscle-sustaining ingredients. In a nutshell (and setting aside for now the hormonal and enzyme chemistry taking place at all times), protein builds muscle while carbohydrates and fats supply fuel for energy. Breakfast can be an easy-to-prepare meal from a quality protein shake to a bowl of oatmeal, scoop of cottage cheese and fruit. If you don't feed yourself a wholesome meal in the morning, your body will draw on your muscle stores as a source of energy, putting you in a slump and muscle deficit. Major insurance policy: Add a good vitamin and mineral formula and a gulp of flaxseed oil (essential fatty acid) each morning to protect your system and put order and efficiency in your body chemistry.

RULE # 3 — This one can be the rascal — with whatever effort it takes, feed yourself every three to four hours throughout the day; again, each meal consisting of protein, fat and carbohydrate. Any combination of the following is perfect: tuna and brown rice, hamburger patty and red potato, cottage cheese and fruit, chicken and salad, etc. You'll notice that sandwiches are not in my top-five list. Discover Tupperware and packet-size meal replacement powders.

RULE # 4 — Newsflash: To gain weight or bulk up, eat more. Assuming you're hitting the weights, be prepared for solid bulk weight; lean muscle mass exclusively is a daydream. To lose weight, eat less, still as often. Don't starve the muscle.

RULE # 5 — I have always instinctively leaned toward a higher protein intake over carbohydrate to build a lean body. Emphasize protein. Vegetarians, take particular care in order to get plenty of protein in your diet.

RULE # 6 — Between-meal snacking for the trainee looking to gain weight is okay if the snack is truly nutritious — no junk. Don't let snacks be a substitute for a complete meal or become a weak habit. You, who are seeking weight loss, consider snacking counter-productive. Good snacks are fruits or vegetables, jerky, protein energy bars, yogurt, cottage cheese and light protein drinks.