By “The Muscle Cook” Dave Ruel
Personalized
Meal Plans
Instruction Guide
Dear Friend,
First of all, congratulations on deciding to improve your nutrition, diet and
lifestyle with Anabolic Cooking.
These sample meal plans are designed to permanently change the way
you think about food while guiding you towards your dream physique.
Remember that these are general, not personally customized, meal plans
based on a generic schedule, and the recipes included in the Anabolic
Cooking Cookbook. As they are sample meal plans, you can either follow
them as is, on you can customize them by using your favorite recipes from
the cookbook. Just make sure you get roughly the same amount of calories.
Make sure you are following the correct meal plan by using the Optimum
Maximizer Calorie Calculator. You will have four options to choose from:
1 Maintenance
2 Cutting (Fat Loss)
3 Progressive Weight Gain
4 Advanced Weight Gain
The first two goals should be self-explanatory.
Progressive Weight Gain is ideal for those who find they gain fat around their
lower abdomen easily when they attempt to bulk up. This formula is also ideal
for those who wish to keep their body fat low throughout the year.
Anabolic Cooking ©2011 Dave Ruel 1
By “The Muscle Cook” Dave Ruel
Instruction Guide
The Advanced Weight Gain is for the extreme ectomorph who can eat
whatever he wants and never get fat. This formula is also good for those
who don’t care about fat gains and simply want pure size.
You will also notice that the meal plans factor in a Workout drink and a
Post-Workout drink to the total daily calories. On Non-Training Days,
do NOT consume workout and post-workout drinks... Keep the SAME
MEAL PLAN, just do NOT consume workout and post-workout drinks
on your non-training days.
Here are a few standard requirements for each meal plan:
1. Your first meal should occur within 30 minutes of waking up time. If you
workout first thing in the morning, I’d suggest you consume a protein shake
(only protein) 30 minutes before your workout, then have your breakfast
directly post workout. While it is not optimum it will save you a lot of
headaches with your meals management.
2. All meals should be spaced out 2-3 hours apart. It does not matter if your
last meal is at the wee hours in the morning, you must consume all the meals
on the plan.
3. Most meal plans don’t specify vegetables intake as some meals
can be replaced by other meals from the cookbook that are loaded
with veggies. Therefore, there are NO RESTRICTIONS on your
GREEN Veggies intake, eat as many as you want, whenever you want.
I recommend at least 8 cups of vegetables a day... If you feel it is too
much for you, you can always supplement with Greens Powder (I personally
use ‘’Athletic Greens”, available here: [Link]
4. Make sure you are taking a high quality multi-vitamin as well as
your fish oils (the best Multivitamin and Fish Oils can be found at
[Link] on each day, it is very important.
Anabolic Cooking ©2011 Dave Ruel 2
By “The Muscle Cook” Dave Ruel
Instruction Guide
I have also suggested Creatine and Glutamine that you can use during
your workout and post workout as well.
5. If you happen to miss a meal, replace it by a protein shake. Therefore,
always carry an extra protein shake, ready to drink. This ensures you reach
your daily total calories and macronutrient needs.
6. If you cannot follow the meal plan for whatever reason, try and substitute
with foods that are as close in nutrition as the ones listed. You will still get
similar results if you do so. I am sure you will find awesome substitutes in
the 200+ recipes from Anabolic Cooking.
All the best,
Your friend and coach,
Dave Ruel, Author: Anabolic Cooking
Anabolic Cooking ©2011 Dave Ruel 3
