7/28/2019 The Muscle Cook
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7/28/2019 The Muscle Cook
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
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By Th Mucl Ck Dav Rul
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
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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!
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By Th Mucl Ck Dav Rul
NUT
RITIONfAC
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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...
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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
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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
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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
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RITIONfAC
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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
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RITIONfAC
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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
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RITIONfAC
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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
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RITIONfAC
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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
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By Th Mucl Ck Dav Rul
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!
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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
7/28/2019 The Muscle Cook
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By Th Mucl Ck Dav Rul
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
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