The Cookbook Personalized Meal Plans

Instruction Guide

Dear Friend,

First of all, congratulations on deciding to improve your nutrition, diet and lifestyle with Ana-
bolic Cooking.

These 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.

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.

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.
 The Cookbook Personalized Meal Plans
Instruction Guide

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...

Here are a few standard requirements for each meal plan:

1. Your first meal should occur within 30 minutes of waking up time.

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 RE-
STRICTIONS on your GREEN Veggies intake, eat as many as you want, when-
ever 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 ‘’All
Greens’’ from Webber

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 http://www.daveruelnutrition.com ) on each
day, it is very important. I have also suggested Creatine and Glutamine that you can use
during your workout and post workout as well.

5. Always have a meal 1 hour before working out.

 The Cookbook Personalized Meal Plans
Instruction Guide

6. If you happen to miss a meal, replace it by a protein shake. Therefore, always carry an ex-
tra protein shake, ready to drink. This ensures you reach your daily total calories and
macronutrient needs.

7. 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 Cook-
ing.

All the best,

Your friend and coach,

Dave Ruel, Author: Anabolic Cooking