Bodybulding Nutrition - Bodybuilding Nutrition Tips on Gaining Muscle Weight

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 Brother Iron, Sister Steel, and a book on weight loss called Your Body Revival: Weight Loss Straight Talk.