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Dave Draper

aka The Blonde Bomber! Mr. America, Mr. Universe, Mr. World: Bodybuilder, Actor, Writer, Motivational Speaker, Co-owner & moderator of IronOnline.

Mr. Draper has been providing excellent fitness and nutrition advice thru his web-site, his public speaking engagements, and his books for 2 decades. I'm thankful for Dave's willingness to share his knowledge and perspective with the public. He's the main source of information that put me on the right track in the gym!!

This was Dave's diet during the 'off-season' when he was 58; 6'0", 225lbs, and less than 10% bodyfat.

It's an excerpt from Dave's book: 'Brother Iron Sister Steel' (posted with his permission):

Morning supplements: Super Spectrim Aminos, Vitamin C, Creatine, MSM, glucosamine, EFA oil.

Meal 1:

Whey Protein drink (2 scoops of Bomber Blend, 16 oz low-fat milk), 2 eggs, small banana, tblspn of peanut butter, 1 peice of wheat toast.

1,261 calories, 133g protein, 92g carbs, 39g fat.

Meal 2: Pre- Workout

Whey Protein drink (2 scoops of Bomber Blend, 16 oz low-fat milk), 2 eggs, small banana, tblspn of peanut butter, Ripped Force drink.

1,281 calories, 131g protein, 102g carbs, 39g fat.

Meal 3: Post workout
Large Hamburger patty, 2 Microwaved red potatoes.
869 calories, 72g protein, 68g carbs, 35g fat.

Meal 4:
Large Hamburger patty, 2 Microwaved red potatoes.
869 calories, 72g protein, 68g carbs, 35g fat.

Late afternoon snack
2 peices of beef jerky
162 calories, 13g protein, 4g carbs, 10g fat.

Meal 5:
Low-fat milk, Turkey Breast, 6 oz pasta, vegetable, salad.
617 calories, 61g protein, 70g carbs, 10g fat.

Meal 6:
Can of tuna, Cottage cheese.
150 calories, 30g protein, 2g carbs, 2g fat.

Evening supplements:
Super Spectrim Aminos, Vitamin C, Creatine, MSM, glucosamine, Metamucil.

Meal 7:
Can of tuna, Cottage cheese.
150 calories, 30g protein, 2g carbs, 2g fat.

Total Consumption for an average day:
5,356 calories, 542g protein, 480g carbs, 137g fat.

That's alot of protein huh?!
I would strongly suggest working up to this kind of diet slowly. Your body has to get used to processing this much nutrition!
This was Dave's 'off-season' eating routine; designed to gain muscle mass. Dave would work out 5 days a week for 2 solid hours - Something else you have to work up to slowly!

Images and content for this article were provided with permission by Dave Draper. No re-publication of these photos or content is allowed without his express permission.