The Muscle Cookbook – Achieve Your Bodybuilding Goals

Dave Ruel

After reading about a half dozen bodybuilding magazines, I became convinced that in terms of a bodybuilding program, nutrition is at least as important to me as a good workout. But how does one really get started on an effective program for bodybuilding nutrition? As one solution, online I found Dave Ruel’s Anabolic Cooking Cookbook. So, I decided to purchase this program. What follows are my own opinions of this set of bodybuilding cookbooks.

Now, I am even more convinced of my initial premise. Even a casual glance at this book and accompanying guides would lead one to conclude that the author’s years of experience in his own bodybuilding program (10 years of trial & error, 4 years of research and a successful career) and the nutrition advice, are thoroughly researched and afford an outstanding value to the user. The materials outlined below reflect a very ambitious goal, and accomplishment. This is valuable nutritional advice, including meal plans, along with cooking and nutritional ‘must-knows’ for those serious about fitness.

What You Get in Dave’s Muscle Cookbook

For reference, this is what you get with the Anabolic Cooking Product:

  • “Anabolic Cooking – The Cookbook” – a cookbook with more than 200 Anabolic Recipes . This contains over 200 great-tasting, easy-to-prepare recipes for building muscle and losing fat. With each recipe, there is a breakdown of the amount of protein, fat, carbohydrates, and calories in the meal.
  • Meal Plans for Lean Muscle Mass Gains and Optimum Fat Loss – Pre-written Lean Muscle Gains Meal Plans and Optimum Fat Loss Meal Plans for a wide range of diets – from 1200 to 5000 calories. With these sample plans, it’s easy to recognize what to eat each day and also to customize your own meal plans, so as to get results.
  • The Complete Nutrition & Cooking Quick Start Guide – Here,  the fundamental concepts of bodybuilding cooking and nutrition are explained to readers. First, the kitchen guide explains the usage of basic cookware, and reviews general cooking and recipe terminology. If you have only limited kitchen experience, this guide will get you up to speed quickly, on the techniques of how to cook.
  • Optimum Maximizer Advanced Calorie Calculator – With this calculator, you can determine the amount of calories, carbohydrates, protein, and fat you will require each day in order to fulfill your muscle building and fat loss goals
  • Virtual Cooking Class
  • Post-workout Nutrition Tactics & Secrets
  • Time-Saving Tips
  • Money Saving Advice – how to prepare bodybuilding cooking on a budget
  • A valuable ‘Cheat Sheet’
  • Done-for-You Meal Plans

Also, several bonuses are included. The Bonus List includes:

  • Anabolicious Post Workout Shakes
  • “The Ugly Truth About Supplements”
  • Muscle Cooking Training And Food Log – This log is a technique to enable you to keep track of your calories and nutrients consumed. Once deciding upon a meal plan, tracking your food consumption is the most important item towards a bodybuilder’s goal of creating the perfect muscular figure. This simple, yet effective tool is intended to keep this task both simple and effective.
  • Members Area with Videos

A Wide Variety Of Savory Recipes

A muscle building diet plan normally calls for eating six (6) times a day, so it’s important to keep meals varied and of interest. The bodybuilding cooking recipes do include breakfast, lunch, dinner and snacks.  The recipes are of wide interest, covering from dinner entrees to healthy desserts to small, good tasting snacks. Also, these meal plans run the gamut from American, to European, to Mediterranean to Asian cuisines, thus catering to a large variation of tastes. A sample of the kinds of dishes you can enjoy are:

  • Peanut Butter Protein Energy Bars
  • High Protein Granola Bars
  • High Protein Chocolate Crepes
  • Sun Dried Tomato Salmon
  • Beef & Spinach Lasagna
  • Baked, Crispy Chicken Nuggets
  • Shrimp and Avocado Salad
  • Grilled, Sirloin Teriyaki

You don’t need to be engaged in a bodybuilding program to benefit from these healthy meals. The majority of these meals will also work well for everyone in the household.

What I Like About Dave’s Nutrition Program

For bodybuilding, many nutrition experts suggest you eat many small, frequent meals throughout the day, rather than just 2-3 meals. This is done so as to speed up your metabolism. Well, how exactly do you do this? As a practical matter, Muscle Cooking is very effective. You can create your own nutrition plan, since the Muscle Cooking guides you in making decisions on which foods are best for muscle building with or without fat loss, and how to make a delicious, enticing meal out of these foods.

The cookbook is very well written, and has well organized sections for breakfast, chicken & poultry, beef, seafood, salads, soups, and snacks. If – and I emphasize if – you have the commitment to embark on a bodybuilding program which may last several weeks at a minimum, the Cookbook is for you. The major premise of this program ties in with recent research findings that prove nutrition is paramount to an effective bodybuilding effort. One cannot just focus on hours of bodybuilding with expensive gym equipment, and neglect nutrition. So, given this background, Dave Ruel has provided a practical, useful cookbook to complement bodybuilding efforts. The recipes are simple to prepare, not time-consuming, yet they act in an anabolic fashion.  Just because many of the recipes are simple and easy, does not mean they are ineffective. Dave has accomplished his goal of creating a “bodybuilder’s cookbook.”

What I Don’t Like About the Muscle Cooking Guides

The author never calls out the need to use these recipes for any prolonged period, which is key to implementing a successful bodybuilding program. Although a meal planner with nutrition data is provided, some indication of the need for a somewhat lengthy program, and smart timing of meals, is not mentioned.

This cookbook attempts to be all things to all people. It is a list of recipes intended for universal bodybuilding appeal. Yet, what is really needed is a sliding scale, which adjusts ingredients based on one’s current weight, desired rate of weight loss, etc, namely a personalized ingredients scale.

There is no printed manual. I guess this package is good for an iPad or a laptop, and one could always print out the Cookbook at home.  Still, it would have been nice to have the option of ordering a DVD or hard copy book.

Also, no effort has been made to present the metric equivalents for the recipe ingredients.

Below, we see Dave Ruel preparing one of his Anabolicious Blueberry Oatmeal Breakfast meals.

From my viewpoint, I needed some basic guidance from a “Pro” on how to get started with a good nutrition program to accompany my bodybuilding efforts. For example, I was impressed by the simplicity of the high protein pancakes, made with entirely wholesome ingredients. Both recipes for pancakes are high in protein and just have healthy complex carbohydrates. It won’t do to have complicated instructions for a bodybuilding recipe, so Dave Ruel gives the community of bodybuilders simple instructions, in the case of these pancake recipes it is simple enough that anyone can make it. Dave Ruel is a practical kind of guy. For the pancakes the recipe says “mix all ingredients in a blender” – That’s Dave – just do it. 

Dave Ruel ShoppingBut don’t take my word for these anabolic cooking meals. Check out the videos where James cooks up some Oatmeal Blueberry pancakes, or Dave makes the classic Tuna Melt patty.

For the video above, here is the corresponding meal plan in Dave’s Cookbook for the Anabolic Blueberry Oatmeal recipe. It gives you an idea what to expect in this cookbook and nutrition guide.

Dave's Anabolic Blueberry Oatmeal

Dave’s Anabolic Blueberry Oatmeal – Courtesy Dave Ruel

Check out Dave’s Guides and Bodybuilding Nutrition CLICK HERE.

Classic Tuna Melt Patties – Prepared by Dave McCready


Dave's Classic Tuna Melt PattiesAdd Dave McCready as another fan of Dave Ruel’s Muscle Cooking approach. For the Classic Tuna Melt Patty, Dave shows from start to finish what it takes in terms of both ingredients, and  meal preparation. Dave is a fan of this approach, and it is instructive to listen to his advice on the Muscle Cookbook. Bottom line, Dave is a believer, and one can only conclude that he has mostly achieved his bodybuilding goals, given his obviously healthy condition, and great physique.

First, here is Dave Ruel’s Classic Tuna Patty Melt recipe:

Classic Tuna Melt Patties

Classic Tuna Melt Patties – Courtesy Dave Ruel

Second, here is the video of Dave McCready’s preparation of this high protein (25 g) meal. Dave McCready adopted Dave Ruel’s Muscle Cookbook recipe with some of his own modifications.  He notes that the recipe is easy to make, and it is really good for you (I agree!). Dave recommends using tuna packed in water (rather than oil), with diced purple onions (any purple-colored food is highly recommended), and Himalayan pink salt crystals. Dave also recommends using garlic frequently, due to its healthy qualities. For the tuna patty, Dave recommends Swiss or Feta cheese. Once the patty is browned, you are good to go!

Classic Tuna Melt Patty

Classic Tuna Melt Patty

Download The Top Bodybuilder Meal Plans CLICK HERE.

Disclaimer Policy

This weblog is a specific blog site composed and modified by me. This blog site does not approve any type of kind of marketing, sponsor, or paid insertions.

The owner of this blog site is not paid to supply viewpoint on products, answers, websites and numerous other subjects. The viewpoints shown on this weblog are simply those of the blog site owner.

This blog site will definitely not consist of any material which could offer a conflict of interest. When you buy an item, the owner is an associate of the products advertised on this weblog, and could probably make a percentage.

This policy stands from June 29, 2013.

Spice up your Bodybuilding Cooking with a Cheat Meal!


In the video below, Dave Ruel discusses the rationale and timing of “Cheat Meals” for bodybuilding purposes.  There seems to be a good reason for these bodybuilding meals! Listen as these two “pros” discuss how a cheat meal can give one an edge.


Why would these serious bodybuilders want a “Cheat Meal”?   A “Cheat Meal” may be useful from time to time (let’s say once every week) for bodybuilders who may have hit a plateau in their program. It turns out there may be a biochemical basis for this practice, as well, in that the process for protein synthesis may require a certain refractory period.

Here is a short article on the usefulness of periodically doing a cheat meal. For reference, you can see the ingredients he uses for his bodybuilding Chocolate Cheat Recipe, mentioned in the link:

Dave's Chocolate Cheat Recipe - Courtesy Dave Ruel

Dave’s Chocolate Cheat Recipe – Courtesy Dave Ruel

A Breakfast Cheat Meal

In the best tradition of cinema verite, Karine Losier and friends are having a “Cheat Meal” following UFC 113. This type of cheat meal is quick and easy to prepare, and suggests that an Bodybuilding Cooking program does not have to be boring and plain for these bodybuilders!  Shown below, we see them enjoying a breakfast cheat meal in Montreal.

A Breakfast Cheat Meal – Courtesy Dave Ruel


At this meal, for the record, he is eating :

  • a cinnamon roll
  • bacon and cheese on a bagel
  • a mushroom omelette
  • ham
  • sausage
  • french fries
  • whole wheat bread

Investigate more Cheat Meal Recipes and Bodybuilder Nutrition CLICK HERE.

James Cooks up Some Anabolic Blueberry Oatmeal – His Comments


It is becoming widely known that oatmeal can help you reduce Cholesterol levels. Here, James shows how he cooks up one of his favorites from Dave Ruel’s Anabolic Cookbook. Every step in the preparation is shown in the following video. From the Cookbook, one needs  the following ingredients:

Anabolic Blueberry Oatmeal Ingredients

  • 3/4 cup oatmeal
  • 8 Egg Whites
  • 1/2 scoop (15g) of Chocolate Protein Powder
  • 2 teaspoons of Pure Cocoa Powder
  • 1 teaspoon of Splenda
  • 1 tbsp of Flax Oil
  • 1 cup of frozen Blueberries
  • 1/4 cup of water            


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!

You can see the recipe used by James in another post. What does James really think about the Muscle Cookbook? James remarks how incredibly easy the recipes are, and the beneficial nutrition provided by the cooked meals.

Look into More Bodybuilding Breakfast Meals CLICK HERE.

Dave Ruel’s Cookbook – a Review


An avid, fit, bodybuilder lady in Vancouver, who goes by the name of “Girl with No Name,” felt compelled to unload on the Anabolic Cookbook.  After declaring that she has had an extensive look at the product, she gives a blanket statement that she really likes Dave’s approach. Then, she expresses some disappointments. Here, gentle reader, are gwnn’s rough-hewn remarks:

gwnn does not pull any punches here. After stating that many recipes are “yummy,” gwnn criticizes Dave for including Splenda as a component. gwnn has a point here. Splenda is essentially a chlorinated sugar derivative. The chlorine atoms fool the body’s metabolic machinery into not metabolizing the attached  sugars. Splenda’s glory days are long gone. Shame on Dave for promoting its use. Or did he? Then, gwnn waffles, saying maybe he is just getting confused with Stevia, a naturally occurring sweetener.

gwnn admits she is a simple cook. She complains that Anabolic Cooking has some rather long recipes that don’t interest her. However, there are a lot of very simple recipes that do appeal to her. Some recipes have only 3-4 ingredients, that allow her to whip up as a meal in no time. One recipe that gwnn gushes about, in particular, is “Reese’s Cottage Cheese,” (Hmm, I’d like to try this myself)

Another nit gwnn talks about are the values for nutritional info per serving, but Dave never indicates how a serving is defined.

Learn why Females Like Dave Ruel’s Approach CLICK HERE.


Hi everyone and welcome to my blog, Anabolic Cooking Exposed. My name is Steve Adams, and I’ve been busy understanding Anabolic Cooking, and its connection to bodybuilding.  I want this blog to help you begin the journey towards a successful bodybuilding experience; I’ve spent several months learning as much as I possibly can about the biochemistry of muscle building, and I want to share with you some of these success factors, using this diet.

Dave Ruel, along with his wife Karine Losier (“The Lean Kitchen Queen“) maintains an active blog about his anabolic cooking experiences at Please do check it out. I learned a lot more about anabolic cooking over there. Dave  also maintains The Muscle Cook Channel on YouTube. Also worth checking out!

Make no mistake, sticking to an effective bodybuilding diet requires some hard work on your part, but I know that persistence does pay off. In this blog I will tackle the issues you face, using Anabolic Cooking as a bodybuilding, and fat loss technique. It is an affiliate website, so if you are kind enough to buy through my links then I will make a bit of money. However, my promise is that I will never recommend anything that I have not personally tested or endorsed by recommendations of experts in this field.

I hope you come to look at this blog as somewhere you can visit not only to learn one or two things about anabolic cooking, but also somewhere you can see the progress of others on their own program. I hope you enjoy Anabolic Cooking Exposed, and I really look forward to getting to know you better over time.

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Download Dave Ruel’s Metabolicious Nutrition Program  CLICK HERE.


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This weblog is a specific blog site composed and modified by me. This blog site does not approve any type of kind of marketing, sponsor, or paid insertions.

The owner of this blog site is not paid to supply viewpoint on products, answers, websites and numerous other subjects. The viewpoints shown on this weblog are simply those of the blog site owner.

This blog site will definitely not consist of any material which could offer a conflict of interest. When you buy an item, the owner is an associate of the products advertised on this weblog, and could probably make a percentage.

This policy stands from June 29, 2013.

Anabolic Cooking by Funk Roberts & Wife


Funk MMAFunk Roberts of FunkMMA Fitness, and Mrs. Funk demonstrate Dave Ruel’s Anabolic Cooking. In the video below, the Funks prepare Roasted Chicken Breast with Spinach and Walnuts Stuffing – the entire procedure from start to finish. For those wanting to build some extra muscle, Funk endorses this particular recipe. Funk Roberts is a fan of Dave Ruel’s Muscle Cooking program.  Funk believes nutrition is important to any bodybuilding program, and thus the need for a program like “Anabolic Cooking.” In the video below, Funk uses some tweaks, such as expanding the recipe, and freezing additional food items for use during the week. Funk is doing MMA, and needs to stay in shape and keep up the conditioning involved in bodybuilding. Bottom line, Funk is a fan, and appreciates the many recipes and tips.

See why Funk Likes Dave’s Muscle Cook Approach CLICK HERE.


You can send a message to me – Steve. Just fill the form below. I’ll try to answer your question, if I can. I’m not the author of the Anabolic Cooking Cookbook,  I just provide my experience and knowledge of the product.

Comments or questions are welcome.

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Author: Steve Adams