Anabolic Cooking Book Review

by on April 29, 2013

Anabolic Cooking Review

In today’s modern world, people are becoming more and more aware of their bodies and their health. Fitness gyms, workout programs, diet pills and plans abound. There are so many new diet plans and programs that are coming out of the market which promises effective and proven results. But do they really work and are they worth your money? I have been searching for a healthy and tasty fitness recipe for long time. Of all the fitness recipes I researched, one stood out from the rest – Anabolic Cooking. I would like to share my research finding with you.

Dave Ruel, a competitive bodybuilder, professional fitness coach and nutritionist studied and researched for four whole years and came up with a book that offers anabolic cooking recipes for the conscious bodybuilder. The eBook is called Anabolic Cooking and it has been in the market for the past several years.

Combining his three passions in life, which are bodybuilding, nutrition, and cooking, his book offers over 200 recipes for the bodybuilder who puts value on nutrition. Nicknamed the “Muscle Cook,” Dave Ruel has established himself as the foremost expert on anabolic cooking. He and his team experimented with hundreds of tasty and healthy recipes that meet three criteria: simple and easy, delicious, but most of all, promotes fat loss and increase muscle building.

Before discussing the Anabolic Cooking Book, let’s first understand the concept behind anabolic cooking.

Anabolic Cooking Review

What is Anabolic Cooking?

The body’s anabolic state can be achieved through three ways: by working out or exercising, through proper diet, and proper rest. An anabolic state is your body’s metabolic process that increases muscle mass. The opposite of the anabolic state is the catabolic state and this happens when you are not training, not getting enough good food and not getting proper rest. The catabolic state is the body’s way of wasting away, consuming its own muscles for energy.

Anabolic cooking is based on the idea that when your body needs energy, it uses your body’s excess fats as fuel and not your muscles. This prevents your body from eating away the muscles that you try so hard to develop and maintain during training.

How does Anabolic Cooking Work On Bodybuilding?

Dave Ruel knows firsthand the importance of proper nutrition to bodybuilding. You can spend three hours a day in the gym tirelessly lifting weights, but if you don’t supplement your work out with proper food, you’re putting those hours of work to waste. Pre and post workout supplements can help but fitness enthusiasts know for a fact that nutrition makes up 75% of the success in bodybuilding.

When you think about athletes, training, and nutrition, you automatically think about tasteless and bland vitamin-filled foods but what Dave actually pushes is that you don’t have to suffer and sacrifice good food to achieve a great physique.

The food sections on the Anabolic Cooking book include breakfast, chicken and poultry, fish and seafood, salads, soups and sides, snacks and bars, desserts, and post workout shakes. Just by knowing these sections, your mouth will actually start to water. All the recipes were tried and tested by Dave Ruel and his team so you are sure that they not only help you build your muscle mass, you’ll actually enjoy eating food, too.

The snacks and bars section is pretty impressive. They’re actually tastier and healthier than most packaged granola bars out there. You can even save money by cooking them in batches that you can store and eat later. It may take you time to make them but in the long run they’ll be more economical on your side.

Aside from the recipes, the book also offers plenty of bonuses, especially the free book called The Ugly Truth About Supplements. It is based on Dave Ruel’s idea that if you have proper and solid nutrition, you can take away your need for pre and post workout supplements, which can save you a lot of money and save your body from all those unnecessary harmful chemicals.

Pros of Anabolic Cooking Book

This book offers plenty of variety. If you’re someone who easily gets bored with food that you eat over and over again, the over 200 different recipes are just perfect for you. It’s like eating something new everyday for the rest of the year. And since the eBook is constantly being updated, you can receive improved and newer recipes from time to time.

Since the target market of the book are fitness enthusiasts and bodybuilders, Dave Ruel knows that these individuals really don’t have that much time to spare to cook and prepare their own meals. The recipes are all simple and easy to understand. Not a lot of ingredients are used in recipes so they’re not really complicated meals to prepare. Some of the recipes can even be made through batch cooking. So if you don’t have time to prepare everyday, you can easily store them and have something ready to eat later on.

Aside from the food sections, the book’s other features include recipes that are targeted for fat loss and/or muscle building. Recipes for fat loss fall under the 1,200-3,000 calorie count and 2,000-5,000 calorie count for muscle building.

The Anabolic Cookbook website also offers the 2-month risk-free period wherein you can get your full money back after 60 days if you are not satisfied with the product.

Cons of Anabolic Cooking Book

The sheer amount of the recipes can seem overwhelming to the individual who is just starting to cook. Sometimes, when there are so many choices to choose from, it can be a little intimidating.

Anabolic CookingAlso, this is not the book if you only want to lose weight. Ingredients of some of the recipes include protein powder, so if you’re not looking into building your muscles, this is not ideal for you.

The cookbook does not promise and it does not offer overnight results. You have to work out and train to get results. The book is merely a cookbook that offers nutritious alternatives for those who are already training.

The book also does not offer recipes for vegetarians and vegans. So if you are, this is not the book for you.

And lastly, the book is only offered online, through a PDF file. There is no physical book that you can buy in bookstores, as of now. It would be nice to keep an actual book in your kitchen, wherein you can easily browse through it whenever you feel like cooking. You can’t really purchase the book without a computer or a tablet.

Overall, this book is highly recommended for athletes and fitness enthusiasts who want to build their muscle mass but also have time to prepare their own food. There’s a wide variety of recipes to choose from and they’re all simple to make. But most of all, they’re also delicious.

 

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Appropriate Fitness Plan After Muscle Building Training

by on May 18, 2013

Fitness Plan to Build Muscle Fast

The effectiveness of fitness nutrition plan in muscle building depends on the intake of carbohydrates after fitness. Carbohydrate intake after fitness can promote insulin secretion. Appropriate fitness plan is critical to build muscle fast.

Fitness is naturally good for your health, fitness nutrition plan is also very important. The meal after fitness is essential to the outcome of fitness exercise. Intake of carbohydrates appropriately can transfer the catabolic state caused by training (combustion the muscle to provide energy to body) into the anabolic state (increased muscle mass).

The effectiveness of fitness nutrition plan depends on the intake of carbohydrates after fitness. Carbohydrate intake after fitness can promote insulin secretion. Insulin level is critical factor in the recovery process of muscle building after training.

  1. Insulin can drive sugar from carbohydrates food to the muscle and reserves the energy for the next training.
  2. Insulin can drive amino acids from protein foods to the muscle tissue and promote muscle growth.
  3. Insulin can suppress the catabolism of adrenocorticotropic hormone.

The appropriate intake of carbohydrate for women is 2-2.5 g per pound of body weight per day, for men is 2.5-3.5 g per day . In order to maximize the opportunity of anabolic mechanism following fitness training, it is recommended to arrange 25% of the total amount of carbohydrate intake immediately following fitness training session.

Protein foods such as chicken, beef, steak, milk, eggs should be avoided in the meal after training as they are difficult to digest. Those high protein and easily digestible food should be selected such as milk and eggs. The purpose of fitness plan following training is to deliver adequate amino acids to the muscles in order to provide materials for muscle growth. Heavy load training will run out of amino acids and muscle glycogen reserves. As the training progresses, the body consistently consume muscle glycogen reserves. If the glycogen reserves is too low, it will force the body to change the source of energy and will consume more protein as fuel that will reduce muscle mass. Anabolic recipe can provide adequate carbohydrate and protein to the muscle and promote the anabolic state in muscle building process.

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After Workout Diet -Add Muscle Glycogen After Exercise

by on May 17, 2013

 

Workout diet

Keep a daily balanced varied diet is very helpful for quickly muscle building. What diet is the most effective to build muscle fast with less pain?

 

Carbohydrates – supplement sugar, prevent muscle soreness, and to maintain the efficiency of the immune system is very important, your goal is to daily intake (8-15 servings / day)

Source: cereals, including bread, oatmeal, beans, corn, rice cakes, rice, pizza, jacket potatoes with.

Protein – can speed up muscle recovery rate. Track and field athletes need a lot of protein, daily intake of about 75-100 grams

Source: eggs, lean meat, skim milk, tuna, tofu, yogurt, peanut butter, fish, skim white cheese

Fat – can reduce muscle pain, reduce inflammation, and store spare glycogen

Source: olive oil, fish 3-4 times per week, avocado, nuts, almonds, etc.

Fruits and vegetables – to reduce damage to the muscle cells, to maintain the efficiency of the immune system, reduce pain after training, vitamin C can help you recover from the pain. You need to eat 4-6 times a day of vegetables and 3-5 servings of fruits.

Source: broccoli, sweet potatoes, strawberries, tomatoes, oranges, kiwi, carrots, pineapple, beans, peppers, bananas, blueberries, zucchini, cabbage, spinach, almonds, oranges, vegetables, butter, mango, raisins.

 

Note: The movement should be 30 minutes after the intake of carbohydrates and protein to promote muscle recovery and storage of glycogen. For example you can eat skim milk oil cheese bread circle coated, coated peanut butter wheat fruit sandwiches, pizza, containing milk, nuts or fruit wheat porridge, tuna sandwich or tuna sauce, a sports bar, trail mix or yogurt, white cheese or fruit, tortillas, cheese or tomato.

 

 

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Dave’s Anabolic Recipe: Classic Tuna Melt Patties

by on May 15, 2013

Make 2 servings

Anabolic Recipes

Ingredients

16 oz. can tuna, drained

1 egg white, beaten

2 tbsp oatmeal

2 tbsp onion, diced (or 1/4 tsp onion powder)

1/4 tsp garlic powder

Salt and pepper

 

Directions

Mix all ingredients together in a small bowl

Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray

Make two small patties and cook until both sides are brown

 

Quick Tip

You can top the patties with fat free cheese

 

Nutrition Facts (Per serving)

Calories 144

Protein 25 g

Carbohydrates 4 g

Fats 2 g

 

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Why Eating Well is Critical To Build Muscle Fast?

by on May 14, 2013

Eating is critical to build muscle fast

Even specifically exercising the muscles, if the diet is wrong, it is just a waste. For example, hard muscles building workout and the full supplement of protein still do not formed muscle. This is likely because missing the appropriate protein intake. Well, let us learn how to build muscle  fast and eat properly to seize the key to success.

Protein is Critical for Muscle Building

PFC balance refers to a meal supplement that include three major nutrients: Protein, Fat and Carbohydrate to maintain energy balance in our muscles. We are usual obtain energy from these three kinds of nutrients, these three nutrients have their own characteristics, for people who want to grow muscle through exercise, The appropriate rate in food is 55% -60% of carbohydrates, 15% -20% of protein and 15% -20% of fat.

A human body constituting a large part of water, followed by protein. If you want to increase muscle, you need intake of protein after the muscle building workout. Protein requirements for a normal person is about average 1g protein per 1kg in weight that means a person with 60kg weight need intake 60g of protein per day. However, for people who want to increase muscle,  they need intake 2g protein per 1kg of weight . A person with 60kg of weight will need intake 120g of protein to transfer to the muscles. However, the problem is here!

Human body can not absorb a large number of protein at one time. Each person can only intake of 30g protein once meal. Assume that every day,  we eat three meals,  we will only be able to intake up to 90g protein.

Water is Key to Electrolyte Balance

Water in our body always maintain a balance between concentration and quantity. If this balance is offset, then the status of the body will deteriorate. In general speaking people need drink half to 1 cup of water every 15 to 20 minutes sport exercise, but this is different according to the constitution, time, temperature. Basically, body need same amount of water intake as volatile sweat.

Mild muscle workout for about 30 minutes, then water supplement is not a problem, but for intensity exercises such as squatting, lying push  or prolonged exercise, it is important to intake water with salts such as sodium to keep electrolytes balance because sweat not only include water, but also contains sodium and other minerals in the blood.

The salt concentration was 0.9% in the blood of the human body that must be maintained to survive. Sweat will decrease salt concentration, drinking plenty of water to maintain the salt concentration of the body will lead to water discharge in this circumstance. As a result, despite plenty of water supplement, the body does not absorb water as long as the concentration in the blood is not balanced,  Then, the worst case will lead to dehydration. To solve this problem, it is best to drink beverages containing sodium and other minerals.

Our body can precisely adjust blood concentration of many substances. it has been know that the sodium concentration will improve the effect of exercise.

Muscles need Sugar

Like body needs sugar to move, muscle movement also need sugar that stored in the muscle which is the muscle glycogen.

After a long time, high-intensity muscle exercise, muscle glycogen is consumed as the energy of muscle movement. If you do not add sugar to muscle before continuing muscle exercise, muscle glycogen is slowly depleted, the muscles will use protein for energy. The muscle mass you work hard to build will decreased, so you need to replenish muscle glycogen before sugar depletion in muscle. So it is critical to intake sugar earlier.

In order to ensure that the amount of an essential protein for muscle growth, it is very important to intake more carbohydrates and sugar every day to increase muscle glycogen reserves and store energy for muscle.

Eating is Important to Keep Your Muscle

If you maintain the fasting state for a long time, the muscle will be decomposed. When the stomach is completely empty, the body will send an emergency signal, then the body will try to get energy from a variety of places. The muscle is also one source of energy. The body will break down muscle protein into energy. As a result, the muscle protein is decomposed, the muscle will become smaller.

In addition, if you do not regularly eat food, the body will try to store any food you intake.  So no matter what food you take in future, your body will try to transfer the food to energy storage, so that it becomes very hard to consume energy easily from fat cells.

So if you do not eat well, your muscle will become smaller, your body will much easier to change to a fat physique. Your hard muscle workout and special muscle exercise will be vain, When you have no appetite after excessive exercise, or when there is no time to eat, it is very important to eat a little bit of food such as jelly, yogurt very slowly. Otherwise you can try to just drink some sugary water so that your stomach will gradually become easy to digest things, and then slowly returning appetite.

 

In short, after the muscles workout, you need be careful not let the stomach feel a strong sense of fasting, it is very important to muscle building. After exercise you must eat well. Do not forget, Not eating properly is the enemy of the muscle building.

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Dave Ruel’s Anabolic Recipe: Baked Crispy Chicken Nugget

by on May 12, 2013

Anabolic Recipes

Makes 6 Servings

Ingredients

  • 3 boneless, skinless chicken breasts weighing about 6 oz. each
  • 1/4 cup/60 ml oat bran
  • 1/4 cup/60 ml wheat germ
  • 1 tbsp/15 ml coarsely ground flaxseed
  • 1/4 cup/60 ml coarsely ground almonds
  • 1/2 tsp/2 1/2 ml sea salt
  • 1/2 tsp/2 1/2 ml white pepper
  • Pinch garlic powder
  • 1/2 cup/120 ml 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 fitting 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.

 

Nutrition Facts (Per Serving)

Calories 148

Protein 22 g

Carbohydrates 6 g

Fats 4 g

 

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Dave Ruel’s Anabolic Recipe: Turkey Meat Loaf

by on May 12, 2013

Anabolic Recipes

Make 6 Servings

Ingredients

  • 2 lbs ground turkey
  • 1 tsp olive oil
  • 1 diced onion
  • 2 tsp garlic (optional)
  • 1/3 cup dried tomatoes
  • 1 cup whole wheat bread crumbs
  • 1 whole egg
  • 1/2 cup parsley
  • 1/4 cup low fat parmesan
  • 1/4 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 275-400 °F for about 30 minutes

 

Nutrition Facts (Per Serving)

Calories 393

Protein 46 g

Carbohydrates 14 g

Fats 17 g

 

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Dave Ruel: A Fitness Mind To Change Your Lifestyle

by on May 11, 2013

Dave Ruel

Who is Dave Ruel

There are a lot of people that have opinions on the subject of fitness today, and most of them end up becoming celebrities and famous people, but do they really help others? The majority of people that have gone with the trends in nutrition, ultimately fail, and if you read the statistics on the matter, you will see a major downward spiral with many of the fitness options that have been popular in past years, and yet are no longer popular today. This is because the focus has always been too difficult to ascertain or reach by the common person. That’s all about to change, as there is a new way to look at eating right, building muscle fast, and losing pure fat cells, thanks to Dave Ruel.

Cooking For Life

Dave Ruel is the author and mastermind of a new cookbook that is changing the way people look at food, dieting, exercise and beyond. He has figured out something that many bodybuilders are already doing on a regular basis, and that’s focusing on pure nutrition and the body. By hyper focusing on the body’s natural processes, and adding supplements to help them push the limits, anyone can become fit, and that’s the goal of Anabolic Cooking, the latest cookbook by Ruel.

For those that are skeptical about this, it’s easy to scoff at the notion of something that promises to work, but when you peel away that scowl and you realize that there is something simple about the recipes and the process of gaining lean muscle and losing the fat that you might be struggling to get rid of, you will see that this is no fly by night operation.

More Basics More Practical

In order to fully understand what is going on with what the book is proposing, you have to understand that it’s focusing on basics. What you need to realize about who Dave Ruel is matters heavily on the basics. He has taken the basic components of fitness from the bodybuilding world and turned them into something a bit more practical, and that’s where he differs from all the other fitness minded authors that are out there today.

While most of the people you see on television and in major book stores, signing autographs and getting famous on their name, Ruel is focusing on building a reputation on simple steps to losing weight, feeling great, and best of all, following through to the goals that people have with fitness. He lives it, not just writes it and it shows in the writing of the book he has out.

True Fitness Lasts a Lifetime

Bodybuilders take nutrition very seriously and they focus on every element within the body, with supplements and hyper focus. You too can focus on the body in a way that is similar to that of a body builder, but instead of working towards competition or a lifestyle that will see you in the gym all the time, you are simply going to get into a program that will benefit you for a lifetime. Ruel is the author of Anabolic Cooking and it’s impressive to see the reviews pour in from real people that are succeeding in changing their lives, all because they are going back to basics.

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Dave Ruel's Anabolic Cooking

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Anabolic Cooking： Unique Action Plan On Muscle Building Basics

by on May 11, 2013

 Anabolic Cooking Review

When first hearing about the book Anabolic Cooking by Dave Ruel, there was some skepticism afoot. There have been so many books that have hit the market online and offline, that just don’t work. However, there is something different about what this book is about, and it’s really something that resonates long after you first start to browse the pages and get to understand what the focus is. Instead of worrying about calories, and omitting all foods, there is a premier focus on some of the most basic elements of life and that’s where this really starts to take off. If you’re looking for an honest customer review of Anabolic Cooking, this is going to be a good fit for you.

The Basics Covered

The first thing you’ll note about the book is the fact that there is a great focus on the basics. It’s the building blocks to bigger things, and that’s what is surprising about the rhetoric that is found in the writing. Instead of just telling you to do this and that, there is a focus on why, and that’s the biggest element that is missing with most plans that you’ll find being promoted by guru fitness stars on television and online. Where they miss the mark on simplicity, Ruel finds with such an easy craftwork that anyone can follow through with the plan of action and succeed.

This is not just a book that is going to have you eating nothing, or starving, it is not focused on just that. It’s focused on lifestyle change and something that will have you losing fat cells and gaining muscle fast. You see, muscle changes the complexion and formulation of the body for the better. If you replace the fat you have with muscle, you will not become this bulky mess, instead you will find that proportions start to fill out and you will simply look amazing. That’s the most important thing here, it’s about the body, from the inside out.

More Than a Diet

This is not a diet plan, and this is not something that you’re going to ditch after it gets too hard. In fact, when you start to read other reviews, especially those that are very much like a real customer review of Anabolic Cooking, you will note the same thing. There is more to note here than just a few tips and exercises, it’s unique plan of action that focuses on the basics, the reasons why you eat, exercise and do certain things.

When you start to fully implement what Dave Ruel is talking about, you really get a feeling for the reasons why he has written this in such a simple way. There’s no sugar coating, or fluff, it’s to the point and you will find that to be refreshing. Instead of wasting pages on candy coating truths, you will find that this option will give you all the tools to master diets, the kitchen, and exercise forever. You cannot fail with this plan, and that’s the truth. Give it a try and see what so many are raving about today.

 

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 Anabolic Recipes

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What Make Anabolic Cooking Different With Other Bodybuilding Cookbook?

by on May 9, 2013

Secret of Anabolic Cooking

When you start to look into the latest nutrition books available online and offline, you will get flooded with options. Narrow them down and you’ll start to see some more obscure options, and that will be laborious to say the least. One option that you’ll see when searching is that of Anabolic Cooking by Dave Ruel. This latest book on nutrition might not grab you at first, but the reviews are starting to pour in from real people that are finding his methodology to be far better than many others to build muscle fast. When you start to compare his book against many others, you will see that there are 3 major differences that you’ll denote.

Diets Do Not Work – Anabolic Cooking is Not A Diet

The first major thing that you will note is that this is not a diet. Sure, it’s a nutritional book and yes there are some guidelines as to how you eat, and live your life, however, it differs from others in that it doesn’t ask you to give up your whole life. Read many manuals today and they ask you to omit all your foods, or at least a great portion of them in favor of a misguided plan of starvation. Most people on diets give up because they end up starving. That is not a good thing, and that is not what you get here, you will eat, and eat well, so don’t worry, this is not your typical plan.

The Basics Work Best

One secret that is learned from many bodybuilders that you will find in this book is that of the basics. The basics work today as they worked from the beginning of time, and will work tomorrow. Finding the root elements and implementing them amidst new found food combinations is the key to learning how to be fit and gain muscle quickly for the rest of your life. Bodybuilders have this down to a routine and while you may not be looking to bulk up, you will still appreciate the secrets that are basic in nature, that will kill fat cells and give you lean muscle to sculpt your body the right way.

No Gimmicks, No Fads, No Celebrity Endorsements

The biggest difference between Anabolic Cooking by Dave Ruel and other books you might find online is that there are not a lot of bells and whistles or cheesy gimmicks. In fact, you will find that this plan of action will generate real results faster than others, because you will not be looking at this with celebrity status in mind. Not only that, this doesn’t rely on gimmicks, or fads that you might hear about on television and online.

The bottom line is this, you will not fail if you give this option a chance. Try other options first and you are guaranteed to fail because they are strict, or gimmicky in nature. It’s only when you start to get back to basics and learn what food to eat, how to exercise properly, and what supplements will help you achieve your goals that you will get there. This is the beginning of a great future, and that’s something that most nutrition books can’t promise.

 

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