The Muscle Cook

7/28/2019 The Muscle Cook

1/15


2/15Anabolic Cookin 2011 Da Rul | 2

By Th Mucl Ck Dav Rul

INTRODUCTION

The Musce CoosTop 10 Most

AnaboiciousRecipes

Cmplimt f Dav Rulwww.AablicCki.cm

2011 and byond. All Rihts Rsrd.

Want more ino about

Anaboic Cooing?

Cic Here

Section I: Introduction
http://indramayu.anacooking.hop.clickbank.net/http://indramayu.anacooking.hop.clickbank.net/




RECIPES

THE MUSClE COOkS PERfECT 10

Das Anabolic Blubrry Oatmal ..................................................... 4

Apple & Cinnamon HP Mufns ............................................................ 5

Das Famous Turky Matloaf .......................................................... 6

Bakd Crispy Chickn Nuts ........................................................... 7Th MusclCooks Chili ....................................................................... 8

Bf & Broccoli Stir Fry ........................................................................ 9

Classic Tuna Mlt Pattis .................................................................. 10

Hih Protin Fud Bars .................................................................... 11

Lmon Chscak ........................................................................... 12

Banana Brad Shak ......................................................................... 13

Section II: Rcips


4/15Anabolic Cookin 2011 Da Rul | 4Back t Rcip Idx


NUT

RITIONfAC

TS

PeRSeRvINg

Calories 580

Protein 52g

Carbohydrates 57g

Fats 16

Section II: Rcips

DAVES ANABOlIC

BlUEBERRY OATMEAlMaks 1 srin

IngReDIenTs

cup oatmal

8 whits

scoop chocolat protin powdr

2 tsp pur cocoa powdr

tsp stia

1 tbsp ax oil

1 cup frozn blubrris

cup watr

DIReCTIons

1. In a big bowl, mix all the ingredients (except for the frozen blueberries)

2. Cook in a microwave for about 3-4 minutes (cooking time vary from one microwaveto another) - stir the mix 2 minutes after cooking has started (so the mix doesnt stick

or create chunks)

3. Once the mix is cooked, add the frozen blueberries, mix everything and enjoy!




NUT

RITIONfAC

TS

PeRSeRvINg

Calories 598

Protein 51g

Carbohydrates 65g

Fats 13

Section II: Rcips

APPlE & CINNAMON MUffINS

Makes 1 serving - 3 big mufns

IngReDIenTs

cup oatmal

cup oat bran

1 tbsp whole wheat our

6 whits

scoop anilla protin powdr

tsp bakin soda

tsp stia

1 tbsp ax oil

1 dicd appl

2 tbsp unswtnd appl sauc

tsp cinnamon

tsp vanilla extract

DIReCTIons

1. In a blender, mix all the ingredients (except for the diced apple). Blend until the mixts thick.

2. Add the diced apple and stir (with a spoon or a spatula)

3. Pour the mix into a mufn cooking pan, and cook at 350F. until cooked

(about 30 minutes).

Quick Tip:

You can cook a big batch and freeze the mufns.

Then just microwave the mufns when needed...




NUT

RITIONfAC

TS

PeRSeRvINg

Section II: Rcips

DAVES fAMOUS

TURkEY MEAT lOAfMaks 6 srins

IngReDIenTs

2 lbs round turky

1 tsp oli oil

1 dicd onion

1 tsp garlic (optional)

cup dried tomatoes

1 cup whol what brad crumbs

1 whol

cup parsly

cup low fat parmsan

cup skim milk

Salt and pppr

1 tsp orano

DIReCTIons

1. Cook th onion with oli oil sparatly

2. Mix everything together in a big bowl, add the cooked onions

3. Put the mix in a big baking pan

4. Bake at 375-400F for about 30 minutes

Caloris 393

Protin 46

Carbohydrats 14

Fats 17




NUT

RITIONfAC

TS

PeRSeRvINg

Section II: Rcips

BAkED CRISPY

CHICkEN NUGGETSMaks 6 srins

IngReDIenTs

3 bonlss, skinlss chickn brasts wihin about 6oz. ach

cup/60ml oat bran

cup/60ml what rm

1 tbsp/15ml coarsely ground axseed

cup/60ml coarsly round almonds

tsp/2ml sa salt

tsp/2ml whit pppr

Pinch arlic powdr

cup/120ml watr or low-sodium chickn broth

1 lar whit, lihtly batn

DIReCTIons

1. Preheat oven to 400F. Prepare baking sheet by lining with parchment paper orcoatin lihtly with bst-quality oli oil.

2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.

3. Next, combine all dry ingredients in a large container with a tightly tting lid. Shake well.

This is your coating mixture.

4. Combin watr and in a mdium bowl. Dip ach pic

in the water/egg-white mixture. Then dip each piece in the

coating mixture. Make sure each piece is well coated.

5. Plac on th bakin sht. Whn all of your chickn has

bn coatd and your bakin sht is full, plac in th

oven and bake for 10-15 minutes or until golden.

Caloris 148

Protin 22

Carbohydrats 6

Fats 4




NUT

RITIONfAC

TS

PeRSeRvINgN

UTRIT

IONfACTS

PeRSeRvINg

1 CUP

Section II: Rcips

THE MUSClECOOkS CHIlI

Maks 9 cups

IngReDIenTs

1.5 lbs ground buffalo (Bison) or extra Lean ground beef

1 dicd onion

1 dicd rn pppr

3 arlic clos, mincd

1 tbsp chili powdr

1 tsp Turmric

1 tsp orano

2 cans (15oz/can) black beans

2 cans (15oz/can) diced tomatoes (with juice)

1 can (14oz) low sodium Beef broth

tsp salt/1 tsp pppr

DIReCTIons

1. In a pan, cook the Buffalo, green pepper, onion, garlic for 5-6 minutes,

until it is almost cookd

2. Transfr rythin in a bi cassrol. Add chili powdr, turmric, orano, bans,

tomatos, broth, salt and pppr

3. Mak it boil

4. Rduc intnsity and stir for 20 minuts until it rachs wantd

thicknss for 2 additional minuts.

Caloris 260

Protin 30

Carbohydrats 26

Fats 4




NUT

RITIONfAC

TS

PeRSeRvINg

Section II: Rcips

BEEf AND BROCCOlI

STIR fRYMaks 1 srin

IngReDIenTs

6oz. sirloin stak cut into strips

1 tsp oli oil

3 cups broccoli

2 thinly slicd carrots

1 onion, cut into wds

3 tbsp low sodium chickn or bf broth

1 tbsp rducd sodium soy sauc

1 tsp whole wheat our

tsp stia

DIReCTIons

1. Hat oli oil in a lar skillt and add th prpard tabls.

2. Cook, stirrin until is ar crisp tndr and onions ar brownd. Put asid.

3. Stir in th bf strips, cook until dsird donnss.

4. In a small bowl, combine the remaining ingredients, stirring to dissolve the our;

add to the beef mixture and cook stirring constantly until sauce thickens.

Calories 554

Protein 58g

Carbohydrats 38

Fats 19




NUT

RITIONfAC

TS

PeRSeRvINg

Section II: Rcips

ClASSIC TUNA MElT PATTIES

Maks 2 srins

IngReDIenTs

16oz. can tuna, draind

1 whit, batn

2 tbsp oatmal

2 tbsp onion, diced (or tsp onion powder)

tsp arlic powdr

Salt and pppr

DIReCTIons

1. Mix all ingredients together in a small bowl

2. Hat a small non-stick fryin pan or mdium hat and spray with non-stick

cookin spray

3. Mak two small pattis and cook until both sids ar brown

Quick Tip:

You can top the patties with fat free cheese

Caloris 144

Protein 25g

Carbohydrats 4

Fats 2




NUT

RITIONfAC

TS

PeRSeRvINg

Section II: Rcips

HIGH PROTEIN

fUDGE BARSMaks 10 bars

IngReDIenTs

8 scoops chocolat protin powdr

1 cup oatmal

cup natural peanut butter

3 tbsp hony

cup low fat milk

3 tbsp crushd panuts

DIReCTIons

1. Mix together the protein powder, oatmeal, peanut butter, honey and milk.

2. Form into 10 bars and then roll in the crushed peanuts to nish.

3. Plac in th frid for about 30 minuts

Caloris 244

Protein 25g

Carbohydrats 18

Fats 8




NUT

RITIONfAC

TS

PeRSeRvINg

Section II: Rcips

lEMON CHEESECAkE

Maks 2 srins

IngReDIenTs

250g fat free cottage cheese

2 s

cup splnda

2 lemons, juiced

tsp bakin powdr

zst from half a lmon

DIReCTIons

1. Preheat oven to 375oF

2. In a blender, blend cottage cheese and eggs until smooth and creamy in texture.

Remove mixture from blender and place into a mixing bowl. Mix in splenda and

lemon juice. Finally, add baking powder and lemon zest and mix well.

3. Fill two 2.5 ramekins with the mixture.

4. Fill a lar bakin pan half-full with hot watr. Plac th ramkins insid th bakin

pan so that the water comes approximately half way up the sides of ramekins.

5. Plac th bakin pan containin th ramkins into th on and allow to bak

for 35 to 40 minutes.

6. When nished baking, remove the baking pan from the

on and th ramkins from th watr. Allow ramkins

to cool outsid of th watr pan. Whn cool to th touch,plac into th frid or niht..

Caloris 324

Protein 57g

Carbohydrats 8

Fats 7




NUT

RITIONfAC

TS

PeRSeRvINg

Caloris 478

Protein 56g

Carbohydrates 59g

Fats 2

Section II: Rcips

BANANA BREAD SHAkE

Maks 1 shak

IngReDIenTs

2 scoops vanilla Why Protin

1 banana

cup oatmeal (measured dry, cooked in water)

cup Bran Flaks

350 ml water

Zst from half a lmon

25g dextrose (only post-workout)

DIReCTIons

1. Blend and Enjoy!




Back t Rcip Idx

INTRODUCING ANABOlIC COOkING:

THE COOkBOOkMore than 200 Anaboicious

recipes:All full of avour, designed

to promot muscl buildin and fat loss,

and that you can prpar in minuts -

in fact rcips so asy to mak n a

10 year old can do it!

Done-for-You mea pans: I will

tll you what to at, whn to at, and

how to prpar all your mals, with th

complt shoppin list and full stp-

by-stp dirctions. All supportd by my

Bst Nutrint Timin Stratis.

Anaboic Cooing and Nutrition fundamentas: erythin that a

person involved in bodybuilding or tness MUST know about nutrition. You

will know exactly whats in the food you are eating!

A Virtua Cooing Cass: Larn how to rad a rcip, th diffrnt

cuttin tchniqus and cookin mthods, compltd with th AnabolicCookin glossary. All you nd to know to t startd cookin will b cord

from A to Z!

How to prepare All your meas or the wee

in ess than 3 hours

Section III: Anabolic Cookbook


15/15


Section III: Anabolic Cookbook

My Best Post-Worout nutrition secrets and tactics: Optimiz

your results as well as my best Post-Workout Shake recipes!

Money Saving Tips: Stop wasting your money! Learn all my tips and

tricks about smart grocery shopping. Im going to show you how to t the food

you nd into your budt, and dmonstrat that atin th riht food is in

rality way chapr than pr-packad mals and tak out.

How to buid your Anaboic Cooing kitchen on a budget:All th

tools you will nd to prpar your mals and bcom th bst cook in th

family!

How to manage your cheat meas: My action plan for whn you ar

atin out.

Go Chec It Out at:www.AnaboicCooing.com
http://indramayu.anacooking.hop.clickbank.net/http://indramayu.anacooking.hop.clickbank.net/

The Muscle Cook

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