top 10 recipes
TRANSCRIPT
by: Dave Ruel
2
The Cookbook!e Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
!"#$%&'()%%*'"+
http://www.anaboliccooking.com
Dave’s Anabolic Blueberry Oatmeal
Apple & Cinnamon High Protein Muffins
Dave’s Famous Turkey Meatloaf
Baked Crispy Chicken Nuggets
The MuscleCook’s Chili
Beef & Broccoli Stir Fry
Classic Tuna Melt Patties
High Protein Fudge Bars
Lemon Cheesecake
Banana Bread Shake
RECIPES
3
The Cookbook!e Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
!"#$%&'()%%*'"+
http://www.anaboliccooking.com
Makes 1 ServingIngredients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
Dave ‘s Anabolic Blueberry Oatmeal
U'+>4+4)?*.!D*&+58=->!B->O4?1:
"!<*.)>4-5V!9/W"!=>)+-4?V!971"!<*>C)3QA>*+-5V!9X1"!D*+V!6Y1
One of the 200+ Recipes Featured inThe Anabolic Cooking Cookbook
Brea
kfas
t
4
The Cookbook!e Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
!"#$%&'()%%*'"+
http://www.anaboliccooking.com
Z*N-5!6!B->O4?1!8#!H41!Z';[?5:Ingredients! "!#$%!&'(!F*+,-*.! "!6$%!&'(!); !F*+!H>*?! "!6!+C5(!); !23).-!23-*+!D.)'>! "!Y!011!234+-5! "!6$7!5&))(!8691:!); !\*?4..*!=>)+-4?!=)@A->! "!6$%!+-*5())?!); !H*N4?1!B)A*! "!6!+-*5())?!); !B(.-?A*! "!6!+C5(!); !D.*E!F4.! "!6!A4&-A!M((.-! "!7!]C5(!); !^?5@--+-?-A!M((.-!B*'&-! "!6$7!+-*5())?!); !<4??*,)?! "!6$7!+-*5())?!); !\*?4..*!0E+>*&+5
Directions6J!K?!*!C.-?A->L!,4E!*..!+3-!4?1>-A4-?+5!8-E&-(+!;)>!+3-!A4&-A!*((.-:J!H.-?A!!'?+4.!+3-!,4E!1-+5!+34&NJ7J!MAA!+3-!A4&-A!*((.-!*?A!5+4>!8@4+3!*!5())?!)>!*5(*+'.*:#J!=))>!+3-!,4E!4?!*!,';[?!&))N4?1!(*?L!*?A!&))N!*+!#9W!A-1>--5!DJ!'?+4.!&))N-A!8MC)'+!#W!,4?'+-5:J
!"#$%&'#()*+"&$,-&$++%&,&.#/&.,0$1&,-2&345565&015&7"38-9:&'15-&;"90
Apple and Cinnamon High Protein Muffins
U'+>4+4)?*.!D*&+58=->!B->O4?1!P#!H41!Z';[?5:
"!<*.)>4-5V!9_/"!=>)+-4?V!961"!<*>C)3QA>*+-5V!Y91"!D*+V!6#1
One of the 200+ Recipes Featured inThe Anabolic Cooking Cookbook
Brea
kfas
t
5
The Cookbook!e Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
!"#$%&'()%%*'"+
http://www.anaboliccooking.com
Makes 6 ServingsIngredients "!7!.C5!); !`>)'?A!]'>N-Q! "!6!+-*5())?!); !).4O-!)4.! "!6!A4&-A!F?4)?! "!6!+-*5())?!); !`*>.4&!8)(+4)?*.:! "!6$#!&'(!I>4-A!]),*+)-5! "!6!&'(!); !23).-!23-*+!H>-*A!<>',C5! "!6!23).-!0115! "!6$7!&'(!); !=*>5.-Q! "!6$%!&'(!); !a)@!D*+!=*>,-5*?! "!6$%!&'(!BN4,!Z4.N! "!B*.+!*?A!=-((->! "!6!+-*5())?!); !F>-1*?)Directions6J!<))N!+3-!F?4)?!@4+3!F.4O-!F4.!5-(*>*+-.Q7J!Z4E!-O->Q+34?1!+)1-+3->!4?!*!C41!C)@.L!*AA!+3-!&))N-A)?4)?5#J!='+!+3-!,4E!4?!*!C41!C*N4?1!(*?%J!H*N-!*+!#X9P%WW!D!;)>!*C)'+!#W,4?5
Dave’s Famous Turkey Meat Loaf
U'+>4+4)?*.!D*&+58=->!B->O4?1:
"!!<*.)>4-5V!#_#"!!=>)+-4?V!%Y1"!!<*>C)3QA>*+-5V!6%1"!!D*+V!6X1
One of the 200+ Recipes Featured inThe Anabolic Cooking Cookbook
Chic
ken a
nd Po
ultry
6
The Cookbook!e Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
!"#$%&'()%%*'"+
http://www.anaboliccooking.com
Makes 6 ServingsIngredients! "!#!C)?-.-55L!5N4?.-55!&34&N-?!C>-*5+5!@-4134?1!*C)'+!Y!)GJ!-*&3! "!6$%!&'(!$!YW!,.!); !)*+!C>*?! "!6$%!&'(!$!YW!,.!); !@3-*+!1->,! "!6!]C5(!$!69!,.!&)*>5-.Q!1>)'?A!b*E5--A! "!6$%!&'(!$!YW!,.!&)*>5-.Q!1>)'?A!*.,)?A5! "!6$7!+5(!$!7!6$7!,.!5-*!5*.+! "!6$7!+5(!$!7!6$7!,.!@34+-!(-((->! "!=4?&3!1*>.4&!()@A->! "!6$7!&'(!$!67W!,.!@*+->!)>!.)@P5)A4',!&34&N-?!C>)+3! "!6!.*>1-!-11!@34+-L!.413+.Q!C-*+-?Directions6J!=>-3-*+!)O-?!+)!%WW!I-1>--5!DJ!=>-(*>-!C*N4?1!53--+!CQ!.4?4?1!@4+3!(*>&3,-?+(*(->!)>!&)*+4?1!.413+.Q!@4+3!C-5+Pc'*.4+Q!).4O-!)4.J7J!<'+!&34&N-?!C>-*5+5!4?+)!?'11-+P54G-A!(4-&-5L!*C)'+!6J9!4?&3-5!5c'*>-J!B-+aside.#J!U-E+L!&),C4?-!*..!A>Q!4?1>-A4-?+5!4?!*!.*>1-!&)?+*4?->!@4+3!*!+413+.Q![++4?1!.4AJ!B3*[email protected]!]345!45!Q)'>!&)*+4?1!,4E+'>-J%J!<),C4?-!@*+->!*?A!-11!4?!*!,-A4',!C)@.J!I4(!-*&3!(4-&-!4?!+3-!@*+->$-11P@34+-!,4E+'>-J!]3-?!A4(!-*&3!(4-&-!4?!+3-!&)*+4?1!,4E+'>-J!Z*N-!5'>-!-*&3!(4-&-!45!@-..&)*+-AJ9J!=.*&-!)?!+3-!C*N4?1!53--+J!23-?!*..!); !Q)'>!&34&N-?!3*5!C--?!&)*+-A!*?A!Q)'>!C*N4?1!53--+!45!;'..L!(.*&-!4?
Baked Crispy Chicken Nuggets
U'+>4+4)?*.!D*&+58=->!B->O4?1:
"!!<*.)>4-5V!6WW"!!=>)+-4?V!671"!!<*>C)3QA>*+-5V!X1"!!D*+V!#J91
One of the 200+ Recipes Featured inThe Anabolic Cooking Cookbook
Chic
ken a
nd Po
ultry
7
The Cookbook!e Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
!"#$%&'()%%*'"+
http://www.anaboliccooking.com
Makes 9 CupsIngredients! "!6J9!.C5!); !`>)'?A!H';;*.)!8H45)?:!)>!0E+>*!a-*?!`>)'?A!H--;! "!6!A4&-A!F?4)?! "!6!A4&-A!`>--?!=-((->! "!`*>.4&!8#!&.)O-5L!,4?&-A:! "!6!+C5(!); !<34.4!=)@A->! "!6!+-*5())?!); !<'>&',*! "!6!+-*5())?!); !F>-1*?)! "!7!<*?5!869)G$&*?:!); !H.*&N!H-*?5! "!7!<*?5!869)G$&*?:!); !I4&-A!]),*+)-5!8@4+3!S'4&-:! "!6!<*?!86%)G:!); !a)@!B)A4',!H--; !H>)+3! "!6$%!+-*5())?!); !5*.+!$!6!+-*5())?!); !=-((->Directions:6J!K?!*!(*?L!<))N!+3-!H';;*.)L!`>--?!=-((->L!F?4)?L!`*>.4&!;)>!9PY!,4?'+-5L!'?+4.4+!45!*.,)5+!&))N-A7J!]>*?5;->!-O->Q+34?1!4?!*!C41!&*55->).-J!MAA!<34.4!()@A->L<'>&',*L!F>-1*?)L!H-*?5L!]),*+)-5L!H>)+3L!5*.+*?A!(-((->#J!Z*N-!4+!C)4.%J!d-A'&-!4?+-?54+Q!*?A!5+4>
The MuscleCook’s Chili
U'+>4+4)?*.!D*&+58=->!B->O4?1P!6!&'(:
"!!<*.)>4-5V!7YW"!!=>)+-4?V!#W1"!!<*>C)3QA>*+-5V!7Y1"!!D*+V!%1
One of the 200+ Recipes Featured inThe Anabolic Cooking Cookbook
Red M
eat a
nd Po
rk
8
The Cookbook!e Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
!"#$%&'()%%*'"+
http://www.anaboliccooking.com
Makes 1 ServingIngredients! "!6!+-*5())?!).4O-!)4.! "!#!&'(5!C>)&&).4! "!7!+34?.Q!5.4&-A!&*>>)+! "!6!)?4)?L!&'+!4?+)!@-A1-5! "!Y!)GJ!54>.)4?!5+-*N!&'+!4?+)!5+>4(5! "!#!+C5(!.)@!5)A4',!&34&N-?!)>!C--; !C>)+3! "!6!+C5(!>-A'&-A!5)A4',!5)Q!5*'&-! "!6!+-*5())?!@3).-!@3-*+!b)'>! "!6$7!+-*5())?!B(.-?A*Directions6Je-*+!).4O-!)4.!4?!*!.*>1-!5N4..-+!*?A!*AA!+3-!(>-(*>-A!O-1-+*C.-5J7J<))NL!5+4>>4?1!'?+4.!O-114-5!*>-!&>45(!+-?A->!*?A!)?4)?5*>-!C>)@?-AJ!='+!*54A-J#JB+4>!4?!+3-!C--; !5+>4(5L!&))N!'?+4.!A-54>-A!A)?-?-55J%JK?!*!5,*..!C)@.L!&),C4?-!+3-!>-,*4?4?1!4?1>-A4-?+5L5+4>>4?1!+)!A455).O-!+3-!b)'>f!*AA!+)!+3-!C--; !,4E+'>-!*?A&))N!5+4>>4?1!&)?5+*?+.Q!'?+4.!5*'&-!+34&N-?5
Beef and Broccoli Stir Fry
U'+>4+4)?*.!D*&+58=->!B->O4?1:
"!<*.)>4-5V!99%"!=>)+-4?V!9/1"!<*>C)3QA>*+-5V!#/1"!D*+V!6_1
One of the 200+ Recipes Featured inThe Anabolic Cooking Cookbook
Red M
eat a
nd Po
rk
9
The Cookbook!e Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
!"#$%&'()%%*'"+
http://www.anaboliccooking.com
Makes 2 ServingsIngredients! "!6Y)GJ!&*?!+'?*L!A>*4?-A! "!6!-11!@34+-L!C-*+-?! "!7!+*C.-5())?!); !)*+,-*.! "!7!+*C.-5())?!); !)?4)?L!A4&-A!8)>!6$%!+-*5())?!); !)?4)?!()@A->:! "!6$%!+-*5())?!1*>.4&!()@A->! "!5*.+!g!(-((->Directions6J!Z4E!*..!4?1>-A4-?+5!+)1-+3->!4?!*!5,*..!C)@.7J!e-*+!*!5,*..!?)?P5+4&N!;>Q4?1!(*?!)O->!,-A4',!3-*+!*?A!5(>*Q!@4+3!?)?P5+4&N&))N4?1!5(>*Q#J!Z*N-!+@)!5,*..!(*++4-5!*?A!&))N!'?+4.!C)+3!54A-5!*>-!C>)@?
Quick Tip: you can top the patties with fat free cheese
Classic Tuna Melt Patties
U'+>4+4)?*.!D*&+58=->!B->O4?1:
"!<*.)>4-5V!6%%"!=>)+-4?V!791"!<*>C)3QA>*+-5V!%1"!D*+V!71
One of the 200+ Recipes Featured inThe Anabolic Cooking Cookbook
Fish a
nd Se
afoo
d
10
The Cookbook!e Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
!"#$%&'()%%*'"+
http://www.anaboliccooking.com
Makes 5 BarsIngredients! "!/!5&))(5!&3)&).*+-!=>)+-4?!=)@A->! "!6!&'(!F*+,-*.! "!6$#!&'(!U*+'>*.!=-*?'+!H'++->! "!#!]C5(!e)?-Q! "!6$7!&'(!6h!Z4.N! "!#!+C5(!&>'53-A!=-*?'+5Directions6J!Z4E!+)1-+3->!+3-!(>)+-4?!()@A->L!)*+,-*.L!(-*?'+!C'++->L!3)?-Q!*?A!,4.NJ7J!D)>,!4?+)!9!C*>5!*?A!+3-?!>)..!4?!+3-!&>'53-A!(-*?'+5!+)
11
The Cookbook!e Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
!"#$%&'()%%*'"+
http://www.anaboliccooking.com
Makes 2 ServingsIngredients! "!79W!1!D*+!D>--!<)++*1-!<3--5-! "!7!0115! "!#$%!&'(!B(.-?A*! "!7!.-,)?5L!S'4&-A! "!6$7!+-*5())?!C*N4?1!()@A->! "!i-5+!;>),!3*.; !*!.-,)?Directions6J!=>-3-*+!)O-?!+)!#X9!A-1>--5!DJ7J!K?!*!C.-?A->L!C.-?A!&)++*1-!&3--5-!*?A!-115!'?+4.!5,))+3!*?A!&>-*,Q!4?!+-E+'>-Jd-,)O-!,4E+'>-!;>),!C.-?A->!*?A!(.*&-!4?+)!*!,4E4?1!C)@.J!Z4E!4?!B(.-?A**?A!.-,)?!S'4&-J!D4?*..QL!*AA!C*N4?1!()@A->!*?A!.-,)?!G-5+!*?A!,[email protected]#J!D4..!+@)!7J9j!>*,-N4?5!@4+3!+3-!,4E+'>-J%J!D4..!*!.*>1-!C*N4?1!(*?!3*.;P;'..!@4+3!3)+!@*+->J!=.*&-!+3-!>*,-N4?5!4?54A-!+3-!C*N4?1!(*?!5)!+3*+!+3-!@*+->!&),-5!*((>)E4,*+-.Q!3*.; !@*Q!'(!+3-!54A-5!); !>*,-N4?5J9J!=.*&-!+3-!C*N4?1!(*?!&)?+*4?4?1!+3-!>*,-N4?5!4?+)!+3-!)O-?!*?A!*..)@!+)!C*N-!;)>!#9!+)!%W!,4?'+-5JYJ!23-?
12
The Cookbook!e Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
!"#$%&'()%%*'"+
http://www.anaboliccooking.com
Makes 1 ShakeIngredients! "!7!5&))(5!\*?4..*!23-Q!=>)+-4?! "!6!H*?*?*! "!6$7!&'(!)*+,-*.!8,-*5'>-A!A>QL!&))N-A!4?!@*+->:! "!6$7!&'(!H>*?!D.*N-5! "!#9W!,.!2*+->! "!i-5+!;>),!3*.; !*!.-,)?! "!791!I-E+>)5-!8)?.Q!=)5+P2)>N)'+:DirectionsH.-?A!*?A!0?S)QT
Banana Bread Shake
U'+>4+4)?*.!D*&+58=->!B->O4?1:
"!!<*.)>4-5V!%X/"!!=>)+-4?V!9Y1"!!<*>C)3QA>*+-5V!9_1"!!D*+V!71
One of the 200+ Recipes Featured inThe Anabolic Cooking Cookbook
Post
Wor
kout
Shak
es
13
The Cookbook!e Complete Cookbook and Nutrition Guide
for Bodybuilding and Fitness
!"#$%&'()%%*'"+
http://www.anaboliccooking.com
More than 200 “Anabolicious” recipes, all full of flavours, designed to pro-mote muscle building and fat loss, and that you can prepare in minutes. In fact those recipes are so easy to make, even a 10 year-old can do it!
Done-For-You Meal Plans : I will tell you what to eat, when to eat, and how to prepare all your meals, with the complete shopping list and full step-by-step directions. All that supported by my Best Nutrient Timing Strategies
Anabolic Cooking and Nutrition Fundamentals: everything that a person involved in bodybuilding or fitness MUST know about nutrition. You will know exactly what’s in the food your eating!
A Virtual Cooking Class: learn how to read a recipe, the different cutting techniques and cooking methods, completed with the Anabolic Cooking Glossary. All you need to know to get started cooking will be covered from A to Z!
How to prepare ALL your meals for the week in less than 3 hours!
My Best Post-Workout nutrition secrets and tactics to optimize your results as well as by best Post-Workout shake recipes
Money Saving Tips: Stop wasting your money! Learn all my tips and tricks about smart grocery shopping. I’m going to show you how to fit the food you need into your budget, and demonstrate that eating the right food is in reality way cheaper than pre-packaged meals and take out!
How to build your Anabolic Cooking Kitchen on a budget, and all the tools you will need to prepare your meals and become the best cook in the family!
How to manage your cheat meals and my action plan when you are eating out
The Cookbook
Introducing...
!e Complete Cookbook and Nutrition Guide for Bodybuilding and Fitness
!"#$%&'()%%*'"+