The Draper Weight Gain Menu

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. 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. 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.

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.

Laree, Sweetheart, may I please have another piece of your hot apple pie. This time with vanilla ice cream on top, thank you. Oh, boy. Yum. Just can't help myself.

Dave's updated menu for today, 2006, at age 65, is here in the blog. And you'll find general weight gain guidance here.

If you haven't yet read Dave's bodybuilding book, Brother Iron, Sister Steel, that's an excellent place to start.

Our friend Guy describes his weight gain experience and offers suggestions for ectomorphs here.

We cover hardgainer weight gain problems in detail here in our database.

You'll also want to read this essay on weight gaining diets here in our forum.

Click here for sample workouts

It's important to understand what causes muscle hypertrophy.