Exercise Name As In BM101

To truly build a lean, muscular body, one must have a solid understanding of nutrition. There is simply no getting around this fact. One must know exactly what’s going into their bodies in order to build a ripped, muscular body.

Not only that, one must learn to apply that knowledge in order to build a complete nutritional plan that fits with their personal body type and daily schedule. For some, this takes years of testing (Including yours truly) and a lot of planning. Showing up to the gym for a workout is one thing, but to sit down and figure out your nutritional plan that includes your macronutrient intake and personal menu is another. I’ll be honest here, it’s hard work and it can be very, very confusing.

In fact, over 80% of the questions I receive are based around nutritional planning.

– How much food do you need?
– How many calories do you need?
– How much protein do you need?
– How many carbohydrates do you need?
– What about fat?

And most important of all, how do you put it all together and come up with a menu plan that includes the necessary muscle building recipes. What exactly does one eat that will allow for maximum muscle growth? On top of that, where do you get that information?

The other day, I was surfing the internet and came across a website called “The Anabolic Cook” by fitness expert, Dave Ruel. The website was selling an e-book with over 200 muscle building recipes and complete nutrition guide. I was instantly interested.

As I read over the literature on the website, I was thinking to myself, “Wow, it’s about time someone put together a recipe resource that is strictly for muscle building”. To my knowledge, there isn’t a resource out there like this. I’ve been in the iron game for over 20 years and in that time, I haven’t seen one recipe book dedicated to building muscle. If you ask me, it’s about damn time someone figured out that it’s a much needed resource.

If you think about it, most recipe sites and books are dedicated to weight loss. Building muscle is a whole different ball game and weight loss recipes simply don’t apply. As active weight trainers looking to build muscle mass, we need recipes that will help us attain this goal, and not only that, we want recipes that are easy to make and tasty.

Well, I’m happy to say, I’ve finally found this resource. After a quick read over the website, I downloaded the book, which is appropriately entitled:

“Anabolic Cooking: The Ultimate Cookbook and Complete Nutrition Guide for Body Building and Fitness”

The book is broken down into 7 sections which are as follows:

– Breakfast
– Chicken And Poultry
– Red Meat And Pork
– Fish And Seafood
– Salads, Soups And Sides
– Snacks And Bars
– Desserts

The recipes are well laid out and super easy to understand. What I really wanted to do was prove to myself that this book would help me prepare a complete nutritional plan, in the easiest way possible. I didn’t want a confusing maze of information nor did I want to keep re-reading information that I didn’t understand – I wanted a simple, easy to follow plan.

Without much hesitation, I picked out a quick menu which included breakfast, lunch, and dinner and printed out the recipes needed. I stuck the menu and recipes in a binder and tapped a copy of the menu to my fridge door. Once I was satisfied with the recipes, I made out a list and headed to the grocery store and picked up the ingredients. Here’s a sample of what my new menu looks like which includes the recipes from Dave’s book:

Day 1
Day 4

7:00 AM - Dave’s blueberry oatmeal

9:30 AM - Mexican breakfast scramble

12:00 PM - Tuna casserole

2:30 PM - Protein drink

4:15 PM - Beef stroganoff

9:30 PM - High protein jello

7:00 AM - Vanilla cream oatmeal

9:30 AM - Turkey spinach omelette

12:00 PM - Chicken fajitas

2:30 PM - Protein drink

4:15 PM - Spaghetti

9:30 PM - High protein granola bar

Day 2
Day 5

7:00 AM - Reese’s style oatmeal

9:30 AM - Breakfast fajitas

12:00 PM - Roast chicken sandwich w/salad

2:30 PM - Protein drink

4:15 PM - Chicken quesadillas

9:30 PM - Zucchini bread

7:00 AM - High protein pancakes

9:30 AM - Country breakfast

12:00 PM - Curry chicken and almonds with salad

2:30 PM - Protein drink

4:15 PM - Beef fajitas

9:30 PM - High protein jello

Day 3

7:00 AM - Nanny’s apple pie oats

9:30 AM - Spinach scramble

12:00 PM - Roast chicken breast w/spinach and walnuts w/ Strawberry turkey spinach salad

2:30 PM - Protein drink

4:15 PM - Steak, sweet potatoes and asparagus

9:30 PM - Granola yogurt snack


After picking up all my groceries, I made my very first “Anabolic Meal” which was the “Mexican Breakfast Scramble”. The meal took me about 5 minutes to prepare and about 8 minutes to cook. All I can say is that it tasted absolutely delicious. I simply couldn’t believe you could make something so healthy and so tasty in as little as 15 minutes.

For my next meal, I decided to make the roast chicken breast w/spinach and walnuts w/ strawberry turkey spinach salad. It sounded pretty fancy to me and I was expecting at least an hour to prepare and make this dish. Not so. It took me 10 minutes to prepare and another 20 minutes to cook. The meal was something that could have been prepared and served in a fancy restaurant.

On top of that, this was a pure muscle building recipe. It was exactly what I was looking for. Here’s a quick snapshot of the first meal I made (Thanks for allowing me to post this Dave).

Mexican Breakfast Scramble

If you take a look at the recipe, you can see how easy it is to prepare. It also tells you how much calories, protein, carbohydrates, and fat are included with each serving.

I’m currently on my 4th day and so far, all of the meals have been super easy to prepare. Not only that, but all have been full muscle building meals and I feel absolutely fantastic – My muscles feel big and tight.

Here is a quick list of meals that are included in the book.

Each of these recipes are designed by fitness cooks and chefs with one purpose in mind, to help build lean, dense muscle mass while promoting fat loss. As you can see, there are plenty of recipes for just about every type of eater. Each meal is so simple to make that even a complete novice can whip up a full muscle building, fat burning meal in minutes.

On top of that you also get the complete nutrition guide which will show you:

  • Exactly what’s in your food and what to look for;
  • The anabolic cooking and nutrition fundamentals;
  • How to read a recipe, the different cutting techniques and cooking methods, completed with the Anabolic Cooking Glossary;
  • Tips to prepare a week’s worth of meals in 3 hours or less;
  • The tactics and secrets of post-workout nutrition;
  • Top money saving and grocery shopping tips;
  • How to build your Anabolic Cooking Kitchen;
  • How to manage your cheat meals effectively;

I also like the fact that Dave has included meal plans for calorie specific needs. You get meal plans for 1,200 calories per day all the way up to 5,000 calorie per day meal plans. This takes all the guess work out of nutritional planning. Simply pick a plan and follow it – Couldn’t be any easier.

I can honestly say that I’ve been waiting for a resource like this. My meals have become way too boring and I’ve actually started to dislike the repetitive taste. This book has kicked started my nutritional engine and I feel like I’m back on track to building a lean, muscular body. I’ve actually started to re-program my body to be hungry again. I’m now looking forward to my meals because I know they’ll be tasty and above all, they’ll help me reach my new goals.

I don’t say this too often about new resources but this is a MUST READ. Anabolic Cooking can definitely help you get on the road to huge muscle growth. All you have to do is pick out a meal plan according to your caloric needs and follow it. No guesswork!!

Here’s what you get when you order the Anabolic Cooking book:

  • Anabolic Cooking – The Cookbook
  • The Complete Nutrition & Cooking Quick start Guide
  • Anabolic Cooking Meal Plans
  • Optimum Maximizer
  • Advanced Calorie Calculator
  • Anabolic Cooking Training And Food Log
  • The Ugly Truth About Supplements
  • Unlimited Updates For Life

Anabolic Cooking is perfect for those of you who are:

– Too busy to plan;
– Don’t know how to organize your nutritional plan;
– Too confused to plan;
– Have a hard time following meal plans;
– Don’t know where to start

Do yourself a huge favour and download Anabolic Cooking today. My grade for Anabolic Cooking is a solid


Click here to get your copy today!!

Good luck and all the best,


Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.