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Anabolic Cooking ©2011 Dave Ruel | 2 By “The Muscle Cook” Dave Ruel INTRODUCTION The Muscle Cook’s Top 10 Most Anabolicious Recipes Compliments of Dave Ruel www.AnabolicCooking.com ©2011 and beyond. All Rights Reserved. Want more info about Anabolic Cooking Click Here Section I: Introduction

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Anabolic Cooking ©2011 Dave Ruel | 3 By “The Muscle Cook” Dave Ruel RECIPES THE MUSClE COOk’S PERfECT 10 Dave’s Anabolic Blueberry Oatmeal ..................................................... 4 Apple Cinnamon HP Muffns ............................................................ 5 Dave’s Famous Turkey Meatloaf .......................................................... 6 Baked Crispy Chicken Nuggets ........................................................... 7 The MuscleCook’s Chili ....................................................................... 8 Beef Broccoli Stir Fry ........................................................................ 9 Classic Tuna Melt Patties .................................................................. 10 High Protein Fudge Bars .................................................................... 11 Lemon Cheesecake ........................................................................... 12 Banana Bread Shake ......................................................................... 13 Section II: Recipes

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Anabolic Cooking ©2011 Dave Ruel | 4 Back to Recipe Index By “The Muscle Cook” Dave Ruel NUTRITION f ACTS PeR SeRvINg Calories 580 Protein 52g Carbohydrates 57g Fats 16g Section II: Recipes DAVE’S ANABOlIC Bl UEBERRY OATMEAl Makes 1 serving IngReDIenTs ¾ cup oatmeal • 8 egg whites • ½ scoop chocolate protein powder • 2 tsp pure cocoa powder • ½ tsp stevia • 1 tbsp fax oil • 1 cup frozen blueberries • ¼ cup water • 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 microwave to another - stir the mix 2 minutes after cooking has started so the mix doesn’t stick or create chunks 3. Once the mix is cooked add the frozen blueberries mix everything and enjoy

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Anabolic Cooking ©2011 Dave Ruel | 5 Back to Recipe Index By “The Muscle Cook” Dave Ruel NUTRITION f ACTS PeR SeRvINg Calories 598 Protein 51g Carbohydrates 65g Fats 13g Section II: Recipes APPlE CINNAMON MUffINS Makes 1 serving - 3 big muffns IngReDIenTs ¾ cup oatmeal • ¼ cup oat bran • 1 tbsp whole wheat four • 6 egg whites • ½ scoop vanilla protein powder • ¼ tsp baking soda • ½ tsp stevia • 1 tbsp fax oil • 1 diced apple • 2 tbsp unsweetened apple sauce • ½ tsp cinnamon • ½ tsp vanilla extract • DIReCTIons 1. In a blender mix all the ingredients except for the diced apple. Blend until the mix gets thick. 2. Add the diced apple and stir with a spoon or a spatula 3. Pour the mix into a muffn cooking pan and cook at 350°F. until cooked about 30 minutes. Quick Tip: You can cook a big batch and freeze the muffns. Then just microwave the muffns when needed...

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Anabolic Cooking ©2011 Dave Ruel | 6 Back to Recipe Index By “The Muscle Cook” Dave Ruel NUTRITION f ACTS PeR SeRvINg Section II: Recipes DAVE’S f AMOUS TURkEY MEAT l OAf Makes 6 servings IngReDIenTs 2 lbs ground turkey • 1 tsp olive oil • 1 diced onion • 1 tsp garlic optional • ⅓ cup dried tomatoes • 1 cup whole wheat bread crumbs • 1 whole egg • ½ cup parsley • ¼ cup low fat parmesan • ¼ cup skim milk • Salt and pepper • 1 tsp oregano • DIReCTIons 1. Cook the onion with olive oil separately 2. Mix everything together in a big bowl add the cooked onions 3. Put the mix in a big baking pan 4. Bake at 375-400°F for about 30 minutes Calories 393 Protein 46g Carbohydrates 14g Fats 17g

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Anabolic Cooking ©2011 Dave Ruel | 7 Back to Recipe Index By “The Muscle Cook” Dave Ruel NUTRITION f ACTS PeR SeRvINg Section II: Recipes BAkED CRISPY CHICkEN NUGGETS Makes 6 servings IngReDIenTs 3 boneless skinless chicken breasts weighing about 6oz. each • ¼ cup/60ml oat bran • ¼ cup/60ml wheat germ • 1 tbsp/15ml coarsely ground faxseed • ¼ cup/60ml coarsely ground almonds • ½ tsp/2½ml sea salt • ½ tsp/2½ml white pepper • Pinch garlic powder • ½ cup/120ml water or low-sodium chicken broth • 1 large egg white lightly beaten • DIReCTIons 1. Preheat oven to 400°F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive 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 ftting lid. Shake well. This is your coating mixture. 4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated. 5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full place in the oven and bake for 10-15 minutes or until golden. Calories 148 Protein 22g Carbohydrates 6g Fats 4g

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Anabolic Cooking ©2011 Dave Ruel | 8 Back to Recipe Index By “The Muscle Cook” Dave Ruel NUTRITION f ACTS PeR SeRvINg NUTRITION f ACTS PeR SeRvINg 1 CUP Section II: Recipes THE MUSClECOOk’S CHIlI Makes 9 cups IngReDIenTs 1.5 lbs ground buffalo Bison or extra Lean ground beef • 1 diced onion • 1 diced green pepper • 3 garlic cloves minced • 1 tbsp chili powder • 1 tsp Turmeric • 1 tsp oregano • 2 cans 15oz/can black beans • 2 cans 15oz/can diced tomatoes with juice • 1 can 14oz low sodium Beef broth • ¼ tsp salt/1 tsp pepper • DIReCTIons 1. In a pan cook the Buffalo green pepper onion garlic for 5-6 minutes until it is almost cooked 2. Transfer everything in a big casserole. Add chili powder turmeric oregano beans tomatoes broth salt and pepper 3. Make it boil 4. Reduce intensity and stir for 20 minutes until it reaches wanted thickness for 2 additional minutes. Calories 260 Protein 30g Carbohydrates 26g Fats 4g

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Anabolic Cooking ©2011 Dave Ruel | 9 Back to Recipe Index By “The Muscle Cook” Dave Ruel NUTRITION f ACTS PeR SeRvINg Section II: Recipes BEEf AND BROCCOlI STIR fRY Makes 1 serving IngReDIenTs 6oz. sirloin steak cut into strips • 1 tsp olive oil • 3 cups broccoli • 2 thinly sliced carrots • 1 onion cut into wedges • 3 tbsp low sodium chicken or beef broth • 1 tbsp reduced sodium soy sauce • 1 tsp whole wheat four • ½ tsp stevia • DIReCTIons 1. Heat olive oil in a large skillet and add the prepared vegetables. 2. Cook stirring until veggies are crisp tender and onions are browned. Put aside. 3. Stir in the beef strips cook until desired doneness. 4. In a small bowl combine the remaining ingredients stirring to dissolve the four add to the beef mixture and cook stirring constantly until sauce thickens. Calories 554 Protein 58g Carbohydrates 38g Fats 19g

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Anabolic Cooking ©2011 Dave Ruel | 10 Back to Recipe Index By “The Muscle Cook” Dave Ruel NUTRITION f ACTS PeR SeRvINg Section II: Recipes ClASSIC TUNA MEl T PATTIES Makes 2 servings IngReDIenTs 16oz. can tuna drained • 1 egg white beaten • 2 tbsp oatmeal • 2 tbsp onion diced or ¼ tsp onion powder • ¼ tsp garlic powder • Salt and pepper • DIReCTIons 1. Mix all ingredients together in a small bowl 2. Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray 3. Make two small patties and cook until both sides are brown Quick Tip: You can top the patties with fat free cheese Calories 144 Protein 25g Carbohydrates 4g Fats 2g

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Anabolic Cooking ©2011 Dave Ruel | 11 Back to Recipe Index By “The Muscle Cook” Dave Ruel NUTRITION f ACTS PeR SeRvINg Section II: Recipes HIGH PROTEIN fUDGE BARS Makes 10 bars IngReDIenTs 8 scoops chocolate protein powder • 1 cup oatmeal • ⅓ cup natural peanut butter • 3 tbsp honey • ½ cup low fat milk • 3 tbsp crushed peanuts • 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 fnish. 3. Place in the fridge for about 30 minutes Calories 244 Protein 25g Carbohydrates 18g Fats 8g

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Anabolic Cooking ©2011 Dave Ruel | 12 Back to Recipe Index By “The Muscle Cook” Dave Ruel NUTRITION f ACTS PeR SeRvINg Section II: Recipes lEMON CHEESECAkE Makes 2 servings IngReDIenTs 250g fat free cottage cheese • 2 eggs • ¾ cup splenda • 2 lemons juiced • ½ tsp baking powder • zest from half a lemon • 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 large baking pan half-full with hot water. Place the ramekins inside the baking pan so that the water comes approximately half way up the sides of ramekins. 5. Place the baking pan containing the ramekins into the oven and allow to bake for 35 to 40 minutes. 6. When fnished baking remove the baking pan from the oven and the ramekins from the water. Allow ramekins to cool outside of the water pan. When cool to the touch place into the fridge over night.. Calories 324 Protein 57g Carbohydrates 8g Fats 7g

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Anabolic Cooking ©2011 Dave Ruel | 13 Back to Recipe Index By “The Muscle Cook” Dave Ruel NUTRITION f ACTS PeR SeRvINg Calories 478 Protein 56g Carbohydrates 59g Fats 2g Section II: Recipes BANANA BREAD SHAkE Makes 1 shake IngReDIenTs 2 scoops vanilla Whey Protein • 1 banana • ½ cup oatmeal measured dry cooked in water • ½ cup Bran Flakes • 350 ml water • Zest from half a lemon • 25g dextrose only post-workout • DIReCTIons 1. Blend and Enjoy

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Anabolic Cooking ©2011 Dave Ruel | 14 By “The Muscle Cook” Dave Ruel Back to Recipe Index INTRODUCING ANABOl IC COOkING: THE COOkBOOk More than 200 “Anabolicious” recipes: All full of favour designed to promote muscle building and fat loss and that you can prepare in minutes - in fact recipes so easy to make even a 10 year old can do it “Done-f or-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 supported by my Best Nutrient Timing Strategies. Anabolic Cooking and Nutrition fundamentals: everything that a person involved in bodybuilding or ftness MUST know about nutrition. You will know exactly what’s in the food you are 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 Section III: Anabolic Cookbook

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Anabolic Cooking ©2011 Dave Ruel | 15 By “The Muscle Cook” Dave Ruel Back to Recipe Index Section III: Anabolic Cookbook My Best Post-Workout nutrition secrets and tactics: Optimize 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. I’m going to show you how to ft 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: All the tools you will need to prepare your meals and become the best cook in the family How to manage your cheat meals: My action plan for when you are eating out. Go Check It Out at: www.AnabolicCooking.com