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PS: The information in the report is for educational purposes only. It is not medical advice and is not intended to replace
the advice or attention of health-care professionals. Consult your physician before beginning or making any changes in
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Were going to have a comprehensive look at the 3 Macro- nutrients that are es-
sential to bodybuilding and why theyre so important to your success.
Protein
Carbohydrates
Fats
Protein
Protein is used by your body to repair damaged muscle, bone, skin, teeth and
hair, among other things. Think of it as the mortar between the bricks, if you
will. Without it, the entire structure of your body begins to break down.
There are two groups of protein. One is called complete proteins and one is
called incomplete proteins. Protein is made up of smaller molecules called
amino acids, and there are 22 amino acids in all. There is a small group of
eight amino acids that can only be obtained through your food, while the other
14 amino acids can be manufactured by your body.
Heres a short list of foods that provide a complete protein source. These foods
are routinely used by professional bodybuilders to build muscle and maintain
their bodies:
Eggs are one of the best complete protein sources on the planet. Just
one large egg contains 6 grams of complete protein.
Carbohydrates
This essential nutrient has taken a real bashing from diets such as the Atkins and
South Beach diets. But like the famous fictional boxer, Rocky, it keeps getting up
and trudging forward to victory.
Carbs come in a variety of forms. Some are good for you, and some are bad.
Carbs are needed by your body to fuel your muscles for physical activ-
ity.
If you were to think of your body as a car, carbs would be the gas, fats would be
the oil and protein the engine or mechanic that keeps the car running smoothly.
Sounds pretty simple, right? Well, here is where it gets a bit trickier, although
Im going to try and make this as simple as possible.
I know, you probably saw the word fatsand became mortally frightened. Fat is
not generally thought of as a nice word, especially if one is trying to drop some
extra pounds.
However, your body needs fat to function properly, just as it needs protein.
Any bodybuilder who neglects their intake of fat will not go very far in the busi-
ness. If you want to see maximum muscle gains, you have to include the good
fats in your diet plan. The trick is picking out the good fats from the bad.
Certain fats help your body absorb nutrients. They also help in an assortment of
other ways, but since this report is about bodybuilding, were not going to go
into all of it. The important thing is that good fats are needed by your body to
remain healthy and to function at optimal levels in order to promote a perma-
nent muscular growth.
First well have a look at the good fats, and then the bad. If youre reading the
ingredients on something youre planning on buying at the grocery store, make
sure that the foods youre buying have the good fats as opposed to the bad.
Monounsaturated Fat
Frying your food is generally not a good idea, but if you must, you should use
extra virgin olive oil, since its high in monounsaturated fats, unlike most oils,
such as hydrogenated vegetable oil etc
Monounsaturated fats help lower bad cholesterol and raise good cholesterol,
which is a very good thing. Its also been proven to help fight weight gain, and
may even help reduce body fat levels.
Like monounsaturated fat, this good fat helps fight bad cholesterol. You can find
polyunsaturated fats in foods like salmon, fish oil, sunflower oil, seeds and soy.
Polyunsaturated fats contain Omga-3 and Omega-6 fatty acids, which have
largely been processed out of our food.
There are studies that have shown we dont consume nearly enough Omega-3 in
our diets, and since its part of the complete protein family, our bodies cant pro-
duce it on its own. Therefore, it is very important to incorporate a good Polyun-
saturated Fat source in your diet.
Saturated Fat
Saturated fats are the first fat on our bad list. Its not the worst fat on the
planet, but in large doses, saturated fat will raise your cholesterol level
in your bloodstream. You can find saturated fats in foods such as dairy, eggs,
red meat and some seafood.
While saturated fat cant be put on our good fat list, if consumed in reasonable
doses it wont cause lasting harm. In some ways, saturated fat cant be avoided,
since youll notice from the list above that most of the foods mentioned were
staples in most bodybuilders diets. However, you can certainly limit your
intake.
I am a big red meat fan, I admit it. Therefore, for my red meat, I eat Buffalo
(Bison) meat. Buffalo meat is a lot leaner than beef which allows you to eat red
meat more often
There are a few bodybuilding principles that are essential if you want to look and
feel great. Ive put together a small list of bodybuilding principles, all of them impor-
tant and non-negotiable if you want to be successful.
Skipping or neglecting any one of these basic principles will lead you to failure,
which you certainly want to avoid.
I want you to be successful. I want you to be able to look in the mirror with satis-
faction, and know that youre looking better with every day that goes by. This is the
main reason why Ive put this list together for your convenience.
If you want to be successful, you must learn to eat 6 meals per day, without fail in
order to keep your metabolism stoked, as well as giving your body the nutrients and
vitamins it needs to build new muscle.
In order to eat 6 meals a day, you have to space those meals out evenly throughout
your day, which means eating every 2 to 3 hours, without exception.
Take a look at my Anabolic Cooking Personalized Meal Plans that you get as a bo-
nus with this book, it will tell you how to divide your nutrients through the day for
optimum results. Its one of the most important steps when it comes to building
muscle or losing body fat. Its not just what you eat, but when you eat it thats im-
portant.
If youre targeting calories or protein intake, its not good enough to eat all of the
days requirements in just one sitting. You need to keep your body stocked in the
raw materials it needs to change your body. This ultimately means having to time
your meals, as well as timing how many macro-nutrients you consume at each and
every meal.
Protein
You should be consuming between 1 and 1.5 grams of protein per pound of body-
weight each day evenly spaced out over 6 meals.
You may be wondering about the range of 1 to 1.5 grams of protein per pound of
bodyweight per day and which end of the range you should aim for. Well this is the
way I look at it, if you are the type of person who is really serious about your train-
ing and you want to make progress as fast as possible then stick to the upper end
of the range and eat 1.5 grams of protein per pound of bodyweight daily.
Example: a 200 lb. man should eat between 200-300 grams of protein per day.
Eating approx. 40-50 grams of protein per meal.
Carbohydrates
Your carbohydrate intake will vary depending on your training goals. If your goal is to
get bigger and gain muscular size then youll need to eat upwards of 3 grams of
carbohydrates per pound of bodyweight per day and maybe more depending on your
individual metabolism. If your goal is to lose bodyfat and get leaner then youll need
to eat around 1 1.5 grams of carbohydrates per pound of bodyweight daily.
Example: a 200 lb. man should eat between 200-300 grams of carbs per day.
Fat
Generally around a gram of fat per pound of bodyweight daily is a good number to
shoot for. It would be a good idea to also supplement your diet with fish oil capsules.
Simply take a couple capsules with each meal. Studies have shown that taking 10
grams of fish oil per day can increase your metabolic rate by as much as 400 calories
per day!
Example: a 200 lb. man should eat about 100 grams of fat per day.
\
Your body is made up of mostly water, and you need water just like you need air to
survive. Many people make the mistake of not drinking enough water, and then
wonder why they dont see the results they were looking for. Not only does your
body need water to stay hydrated, but it needs it to flush the toxins from your sys-
tem, which is a very important aspect of bodybuilding, and health in general.
I shouldnt really have to mention this point, but its better to be safe than sorry, my
mother always used to say.
Junk food isnt good for you. If you havent met your caloric needs throughout the
day, consuming junk food in an attempt to make up for it is not a good move. In
fact, its metaphorically committing bodybuilder suicide.
And, I also wanted to mention that if you try to convince yourself that certain junk
foods, such as cookies, popcorn or potato chips arent that bad for you, think again.
All three of those things are full of Trans fats and processed garbage. None of them
have any nutritional value, and your body will respond by packing on some more
fat, as opposed to lean muscle.
I cant emphasize enough the importance of making good decision when it comes to
your diet. Junk food, while admittedly tasty, is definitely not on the list of good deci-
sions!
If youre stuck wondering what foods to buy when you make your trip to the
grocery store, I have a neat little rule that is easy to follow. Its called the pe-
rimeter rule. Basically, about 80% of your groceries should be bought around
the outer perimeter of the grocery store.
Most grocery stores are set up the same way--you have your meats, produce,
dairy, frozen foods and vegetables around the outside of the store, and the junk
(along with a few necessities) are set up in the aisles, usually located in the cen-
ter of the store. If you find yourself buying the bulk of your foods from the cen-
ter aisles, its a pretty safe bet youre not getting the lean protein sources that
your body requires to build muscle. You will, however, buy lots of over-
processed foods that are jam packed with fat!
Very few of us are rich. We work hard for our money, and thats why I always
look at flyers for deals on food. If youre working on building muscle, you
have to eat, but that doesnt mean you have to be broke all of the time doing it.
Be smart with your money, buy in bulk to save cash and always look for the best
deals!
When youre doing your grocery shopping, try to buy only fresh produce; canned
or frozen foods are more convenient at times, but fresh fruits and vegetables are
better for you than the canned variety. Canned foods also contain preservatives,
such as sodium, which you can definitely do without.
Whole wheat bread and pastas are far better for you than their white flour breth-
ren. Fresh cuts of beef, fish and poultry are preferable to their frozen, breaded
counter-parts, and as a whole, you want to buy unprocessed foods that still contain
the vitamins and nutrients that your body desperately needs if you want to build
muscle.
Meal Preparation
When it comes to bodybuilding, organization is very important. Its tough making six
meals a day. Sometimes the desire to stop at the closest burger joint and scarf
down a quick burger is almost unbearable, especially on days where you feel a bit
lazy. But if you organize properly, you can save yourself a lot of the anguish.
These are the basic tools that youll need to prepare your meals:
Sheets
The 90% rule can be used as a measuring stick, which I adhere to myself.
In essence, if you eat cleanly 90% of the time, youre doing well. There are 7
days in a week, 6 meals per day, which equals 42 meals in an entire week. By
following the 90% rule, that means you could cheat on 4 meals per week, and
still achieve good results. However, the less cheating you do, the better your
results will be.
Its very important, because you have stressed out your body. Once you do that, it
needs food to repair itself, which is the basis behind resistance training. If you have
no fuel for repairs, your body breaks down the materials it needs from readily avail-
able fuel sources, such as your muscles.
Also, insulin plays an important factor in weight gain. You need to moderate your lev-
els of insulin, which weight training does, but your body needs protein to repair mus-
cle and tissue damage, while your body uses its fat reserves (as opposed to its muscle
reserves) for fuel.
I recommend:
50/50 Ratio of Protein (powder for quick availability by the muscles) &
Simple Carbohydrates (I recommend Dextrose for quick availability)
10g Glutamine
10g Creatine
Bake
To cook food in an oven, thereby surrounding it with dry heat.
Baking Sheet
A flat, rigid sheet of metal on which cookies, breads, biscuits, etc. are baked. It usu-
ally has one or more turned-up sides for ease in handling. Shiny, heavy-gauge alumi-
num baking sheets are good heat conductors and will produce evenly baked and
browned goods. Dark sheets absorb heat and should be used only for items on which
a dark, crisp exterior is desired.
Butterfly
In cooking, to split a food (such as shrimp) down the center, cutting almost but not
completely through. The two halves are then opened flat to resemble a butterfly
shape.
Chop
Using quick, heavy blows of a knife or cleaver to cut food into bite-size (or smaller)
pieces. A food processor may also be used to "chop" food. Chopped food is more
coarsely cut than minced food
Coat
In cooking, this term refers to covering food with an outer "coating."
Crush
To reduce a food to its finest form, such as crumbs, paste or powder. Crushing is of-
ten accomplished with a mortar and pestle or with a rolling pin
Dice
To cut food into tiny (about 1/8- to 1/4-inch) cubes
Fillet
A boneless piece of meat or fish. Filet is the French spelling. It also means to cut the
bones from a piece of meat or fish, thereby creating a meat or fish fillet.
Grate
To reduce a large piece of food to small particles or thin shreds by rubbing it against a
coarse, serrated surface, usually on a kitchen utensil called a grater.
Grill
To prepare food on a grill over hot coals or other heat source. The term barbecue is
often used synonymously with grill.
Marinate
To soak a food such as meat, fish or vegetables in a seasoned liquid mixture called a
marinade. The purpose of marinating is for the food to absorb the flavors of the mari-
nade or, as in the case of a tough cut of meat, to tenderize. Because most marinades
contain acid ingredients, the marinating should be done in a glass, ceramic or
stainless-steel container never in aluminum. Foods should be covered and refriger-
ated while they're marinating. When fruits are similarly soaked, the term used is mac-
erate.
Mince
To cut food into very small pieces. Minced food is in smaller pieces than chopped
food.
Puree; pure
To grind or mash food until it's completely smooth. This can be accomplished by one
of several methods including using a food processor or blender or by forcing the food
through a sieve.
Saut; sauted
To cook food quickly in a small amount of oil in a skillet or saut pan over direct heat.
Shred
To cut food into narrow strips, either by hand or by using a grater or a food processor
fitted with a shredding disk. Cooked meat can be separated into shreds by pulling it
apart with two forks.
Sliver
A long, thin piece of food such as almonds, meat or cheese, or a thin wedge of pie.
Slivered almonds are almonds that have been sliced very thinly into little sticks. They differ
from sliced almonds, which are almonds sliced across their diameter giving you much bigger
pieces.
Simmer
To cook food gently in liquid at a temperature (about 185F) low enough that tiny
bubbles just begin to break the surface.
Sirloin
This cut of beef lies between the very tender short loin and the much tougher round.
As would be expected, the meat cuts from the portion near the short loin are more
tender than those closer to the round. Sirloin is usually cut into steaks or roasts.
Tenderloin
Of the major wholesale cuts of beef or pork this is the most tender. It lies in the mid-
dle of the back between the sirloin and the rib, and the muscles in this section do little
that could toughen them. The two main muscles in the short loin are the tenderloin
and the top loin