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Are you searching for a nutritional program that can finally help you add muscle and cut fat? Did you hear about Dave Ruel’s Anabolic Cooking but still want more information before taking the plunge? If so, you’ve found the right place! With the current surplus of diets and meal plans it can be extremely difficult and time-consuming to evaluate every single one without losing your mind. We offer the following Anabolic Cooking review in which we compare its features with some of the more well known meal plans on the market. Also, be sure to scroll all the way to the bottom of this page where you can find many users who have offered their own reviews as well. If you do decide to take part in the Anabolic Cooking program, let us know how it goes. We’d love to hear from you!

When Evaluating A Diet

Always Ask The Following Questions

Does It Fulfill Your Macronutrient Requirements?




Whatever your end goal is, every diet must supply a sufficient quantity of protein, carbohydrates, and fats. If just one of these is disproportional to the others, you will not get the results you want. Most likely, you will end up with the kind of results you don’t want. Believe it or not, you can consume too much protein because your body can only process so much within a given amount of time, resulting in storing the rest as fat. The same can be said for excess carbohydrates. Too little protein actually results in muscle loss and insufficient amounts of carbohydrates results in lack of energy. We all know what happens with too much fat but too little can impede nutrient transportation to your muscles.

Does It Fulfill Your Micronutrient Requirements?

heartThe main reason so many people don’t succeed with their diets is because they focus all their attention on macronutrition and completely ignore micronutrition. Vitamins, minerals, and amino acids are just as important as protein, carbohydrates, and fats and disregarding them can hinder energy levels and even harm your overall health. When evaluating any kind of diet you should make sure that it concentrates on more than two specific food groups because it is next to impossible to acquire a wide range of nutrients without having a wide range of foods.

Does It Satisfy Your Caloric Demands?

scaleThe main reason so many people don’t succeed with their diets is because they focus all their attention on macronutrition and completely ignore micronutrition. Vitamins, minerals, and amino acids are just as important as protein, carbohydrates, and fats and disregarding them can hinder energy levels and even harm your overall health. When evaluating any kind of diet you should make sure that it concentrates on more than two specific food groups because it is next to impossible to acquire a wide range of nutrients without having a wide range of foods.

Is The Diet Appropriate For Your Skill Level?

heartNo one likes to admit that they are an amateur when it comes to dieting, especially after reading about the latest diet trend. But we must always keep in mind that, just as with a sport, dieting is a skill that must be learned over time with practice and hard work. If you start off assuming you know all the basics, you won’t have a chance of succeeding. Not to mention, if you have had an unstable diet for a long period of time you first need to get your nutrition in check before even thinking about more advanced methods such as carbohydrate-backloading. Starting a diet without correcting your deficiencies will only result in more frustration and lost opportunity.

Can The Diet Be Sustained?

heartWe know we’re stating the obvious here but no diet on earth will work as long as you’re not actually on it. If it’s too difficult to follow through with a specific diet for the first three weeks, three months, or whole year that you are required to get results, don’t even bother starting it. If the meal plan you’re evaluating contains foods that disgust you or they include ingredients you can’t find or afford, the diet WILL NOT LAST. To have a successful diet you need to be able to follow it, at the very least, 90 percent of the time. Anything less won’t work. Some of the more advanced diets have a steep learning curve, so here the 90 percent method offers the ability to comfortably settle in.

What Is Anabolic Cooking?

Since nutrition accounts for roughly 80% of the overall muscle building process it is vital that any beginning or advanced weight lifter fully understands the proper techniques involved in knowing what to eat and when. That’s where Anabolic Cooking comes in. Anabolic Cooking is a nutrition guide created by our friend and professional bodybuilder Dave Ruel (known to many as the “Muscle Cook”) aimed at building muscle through specially designed meal plans and recipes. Since its initial release, Anabolic Cooking has been widely endorsed by elite bodybuilders and fitness competitors because it incorporates more advanced topics not typically found in regular nutrition guides such as nutrient bioavailability, protein synthesis, and utilization rates. However, this doesn’t mean a beginner can’t benefit from Dave’s instruction. The guide is written in clear, simple terms where no advanced knowledge is required and is packed with excellent resources for the aspiring strength athlete such as shopping lists, food glossaries, and online cooking classes.

If you’re a veteran weight lifter you’ve probably heard that it shouldn’t matter how bad the food (or supplement) tastes you just have to eat it. However, this can be very difficult for some people and can actually sabotage their entire training because they can’t consume enough calories for muscle growth, all because the food does not taste good. In Anabolic Cooking every recipe and meal plan is specifically designed to taste good (see below) as well as deliver all the vital nutrients needed to build muscle. Also, if you’re thinking “I don’t know the first thing about cooking”, don’t worry, Dave has you covered. Included in Anabolic Cooking is a virtual cooking class that shows you proper grocery shopping, cooking methods, cutting techniques, and anything else you could possibly think of to get you on your way to becoming a true muscle chef!

Another very common excuse people use for not eat properly is that they don’t have enough time to devote to cooking, preferring instead to buy expensive ready-made meals that lack the necessary amounts of nutrients to build muscle. Dave’s got your back. In Anabolic Cooking, Dave will show you how to prepare a whole weeks worth of meals in under three hours! You will no longer fear your own kitchen and you will see how simple it really is and how you can perfect the art of cooking in mere minutes. Anabolic Cooking will transform into the cook you never imagined you could be. Learn everything needed to eat healthy and save both time and money!

More Information


Marián Lukska

  • Product: Anabolic Cooking
  • Author: Dave Ruel
  • Price: $47.00
  • Official Site

The Breakdown

Variety of Recipes


Number of Features


Ease of Use








User Rating (17 Reviews)

Anabolic Cooking



Dave Ruel


Dave Ruel is a well known author, expert nutritionist, and competitive bodybuilder. Among his peers he is known as “The Muscle Cook” because of his love for cooking. Over the course of his career he has compiled his favorite recipes and secrets and created the Anabolic Cooking Cookbook.

Dave has helped many people get the results they wanted including bodybuilders getting for competitions, models preparing for photo shoots, and even your average Joe.

Dave has always believed that strength training and nutrition shouldn’t be dull and tedious like endlessly scarfing down as many chicken breasts as humanly possible. He maintains if you simply spend just a little bit more time in the kitchen that you can have better tasting meals that help you reach you goals much quicker.


Q: Who Is Anabolic Cooking For?

A: Anabolic Cooking is designed for those who are looking to improve their nutritional intake. Whether you looking to add muscle, lose fat, or just maintain the muscle you currently have, Anabolic Cooking is geared toward helping you achieve you goals quickly.

Q: What If I Don’t Know The First Thing About Cooking?

A: No worries! Anabolic Cooking includes cooking tutorials for even the most inexperienced cook. Dave will detail various cutting and cooking techniques and methods that will cut down on the overall time you spend in the kitchen. Each recipe offers detailed instructions that are easy enough that anyone can follow.

Q: What If I Don’t Like The Foods That I Have To Eat?

A: Relax! Dave has made sure that each recipe is not only healthy and nutritious, but also that they taste great! Even if there are one or two recipes that you don’t particularly like, Anabolic Cooking contains roughly 200 recipes that are sure to appeal to every taste.

My Experience With


myselfBefore going further I thought it might be useful to briefly explain my background and why I decided to try Anabolic Cooking. At 25 years of age I am now at a body weight that I am happy with but that was not always the case. Up until my second year of college I could not put on any significant weight to save my life. All through high school I was 5’10” (180cm) and about 130 lbs. (59 kg). To make matters worse I was what you could term as “skinny-fat”. For those not familiar with the term, simply picture a tall person with twigs for arms and legs but who, at the same time, also possesses love handles. Not a good look.

I was finally able to add weight, but the amount of effort a skinny guy has to exert can make the process extremely daunting and frustrating. I’m sure every hardgainer out there knows what its like to have to scrap and claw for every ounce of added weight. Without going into too much detail, the main thing I learned while adding 35 lbs. in a two year period was that nutrition accounts for about 90% of the process (perhaps 90% is a bit of an exaggeration but you get the idea). So ever since I am always on the lookout for the latest techniques and strategies that make adding weight easier. I stumbled across Anabolic Cooking and decided to give it a try. Below I’ve detailed my experience. Since every person has a different metabolism and various ideas of what tastes good, I decided to examine the merits of three main areas where I think is possible to be completely objective, those being the nutritional quality of recipes, time management, and cost effectiveness. I hope it helps you decide whether or not it is worth your time.

Taking A Look At

Recipes And

Meal Plans

As I said before, I don’t want to spend my whole review talking about how great I think the individual recipes within Anabolic Cooking taste. I do, personally, find them appetizing but I know how subjective taste can be. Instead, I want to steer more towards the nutritional quality of the recipes and how that effects the muscle building process. Each recipe provides you with a macronutritional breakdown giving you the amount of calories, protein, carbohydrates, and fats you will be consuming. Most recipes are already structured with the ideal macronutrient ratios for building muscle, usually in the form of 40% carbohydrates, 30% protein, and 30% fat. This happens to be the ratio most nutritionists recommend for adding muscle. However, there are different breakdowns that are better for different body types. For instance, there are recipes that are more geared towards an ectomorph (skinny), the ideal ratio being more along the lines of 50% carbohydrates, 30% protein, and 20% fat. Endomorphs (fat) need lesser amount of carbohydrates to build muscle so for them there are recipes that offer the best ratio for them, 25% carbohydrates, 35% protein, 40% fat. With the recipes designed in this way you don’t need to break a calculator out at each meal to figure out if you’re meeting you macronutrient requirements. I, personally, used to have to constantly undershoot some of my macronutrients because if I didn’t the recipe would cause my ratios would be all out of whack. Then, at the end of the day, I would have to scarf down a bunch of walnuts or something to finally achieve my ratio. With Anabolic Cooking I no longer have to do this.

One thing that I want to say is that if you have never been properly taught how to build a proper cooking habit the whole process can seem very intimidating. I know this because I am one of those people. It seems for most of my life I survived solely on frozen pizzas and ham sandwiches. Just making a simple mindset change can be very difficult, but since you’re reading this page I assume you have already made a significant step forward. My only suggestion would be to start slow and don’t try to jump in all at once. I will say that if you don’t already have the proper cooking tools you will need to pick-up some standard cooking pots, non-stick frying pans, measuring cups, cutting board, blender, and baking pans. Unfortunately, if you don’t already have these it will add to the initial cost of the program although if you look further down this page I compare the cost of Anabolic Cooking vs. the average American diet.


The first recipe I decided to make was Beef and Broccoli Stir Fry. I found the process to be fairly quick and easy, even for the novice cook like me. As you can see in the finished picture I decided to add rice into the recipe. There really isn’t much to say about the process of cooking the meal. You just have to follow the recipe but, I must say, that when I did complete the first meal I did gain a sense of pride for having made something that I actually like the taste of. Before purchasing Anabolic Cooking I wasn’t a fan of cooking. To be honest, I am still not crazy about it but I can at least tolerate it now seeing as how you only have to do it once or twice a week.

It should probably be mentioned that the meal plans provided are samples. They are not meal plans that tell you exactly what to eat for every single meal for months on end. They work by providing you with a single days meal plan depending on the amount of calories you require based on the calorie calculator. In my specific case, I need to consume 3,500 calories per day. This meal plan details the caloric intake for 6 different meals as well as your pre and post workout meals for the days when you do workout. The point of these meal plans is that you understand the specific meal structure for one day and then you choose your favorite recipes from the cookbook and form your own weekly meal plans. The idea behind this is that, Dave could tell you exactly what to eat for every single meal for weeks on end but if you don’t like the particular foods that Dave picked you are much less likely to follow through with the plan. Who knows your tastes better than you? Nobody, of course.





I work anywhere from 40 to 50 hours a week, so having to cook and prepare a meal 6 times a day is simply not an option. Since it’s so much easier to grab a quick meal at McDonalds than taking 20 minutes to put together a meal, it can be extremely difficult when trying to eat healthy. Aside from the health factor, you’re not going to be building any muscle eating fast food. So how can a busy person get the right amount of nutrients in order to put on muscle without having to spend countless hours in the kitchen? Well within Anabolic Cooking Dave outlines a few tips and tricks for getting you’re entire week’s meal preparation completed in a single 3 hour time span. Hint: cooking in bulk and tupperware. Lots and lots of tupperware. I will typically devote my Sunday afternoons to preparing all my meals. At first 3 hours still seemed like a long time but now I just turn on a football or baseball game and by the time its over so am I. Also, for people that don’t like to cook, only having to do it once per week is a plus.


Each week, I try to make 1-2 different options for lunches, 1-2 options for breakfast and a few options for snacks. It changes each week. Although Dave doesn’t spend an exorbitant amount of time going over the every detail of meal planning I feet that if it weren’t for food prepping each week, my diet would probably consist of some leftovers and whatever food was within reach. I even noticed a difference when I pack my meals for when I’m at work. With everything being there and ready to go, it’s actually easier to just grab something healthy instead of doing the work to pack something not-as-healthy. The entire meal prepping process usually takes me from anywhere from 2.5 and 3 hours. If that all still seems like too much work, keep in mind that if you were to prepare each meal on the fly you would spend around 10(!) hours every week. In the words of the internet meme: ain’t nobody got time for that! Not to mention, after the first few weeks, bulk meal preparation simply turns into a comfortable routine.



When first looking into Anabolic Cooking I hesitated a little because of the initial cost of the program. Even though I ended up purchasing the program and being as analytic as I am, I decided to do a cost comparison between the average diet and the cost of that within Anabolic Cooking. I went ahead and researched the typical costs of the average American diet and found that, according to the USDA, the average weekly food costs for a male 19-50 years old is $86.50. This amounts to about $12.50 per day. However, since building muscle requires you to consume more calories than the typical diet, this number rises to about $17.50 per day.

By creating my meal plans according to Anabolic Cooking, I spend about $63.00 per week. This amounts to $9.00 a day. If we are to add the initial cost of Anabolic Cooking ($47.00) to this daily amount, I essentially break-even within only 5 days of following the program. Furthermore, after only ten days of following Anabolic Cooking I actually saved a little over $36.00 on the total cost of food. Not too bad for only ten days. However, keep in mind that these numbers may be slightly different depending upon where you live and where you buy your groceries. I live in the Midwestern United States and typically buy my ingredients at Krogers, so I consider my food costs to be pretty average for the United States. Just keep in mind that if you’re transitioning from a fast-food diet to one where you buy all your groceries at Whole Foods, your savings margin will probably not be as high as mine.

Over The First 10 Days Of Following Anabolic Cooking I Saved 20.8% On Total Cost In Comparison With The Average Diet, Amounting To $36.40 In Savings

Even though I have been following Anabolic Cooking for about 2 months I decided to extrapolate the above data to see what the yearly costs of the two diets were. If we take a look at the average diet, the end of year costs amount to about $6,400. That is a considerable chunk of change. Conversely, when following Anabolic Cooking, the end of year costs are projected to be near $3,400. That amounts to a savings of $3,000!

If you’re anything like me you’re already thinking what to do with that extra money. Go on vacation? Buy a new TV? Be smart and invest it? Whatever you decide, it’s a lot better than “investing” in food that isn’t even healthy for you!

Again, keep in mind that how thrifty you are is proportional to the total amount you end up saving. It should also be stated that you do have to spend considerably more time shopping for groceries and such than just breezing through a drive thru. How much this additional time is worth in symbolic monetary value depends on the individual. I also don’t clip coupons but I would imagine your savings to be even more significant. How much time you want to invest in such savings strategies it totally up to you.

Over The Course Of 365 Days Of Following Anabolic Cooking I Am Scheduled To Save 47% On Total Cost In Comparison With The Average Diet, Amounting To $2997.10 In Savings

What Does Anabolic Cooking Include?

How Does Anabolic Cooking Compare to Other Lean Muscle Diets?

Muscle Chow

~ 120

  • Calorie Calculator
  • Video Walkthroughs
  • Supplement Guide
  • Online Features
  • Food & Workout Logs
  • Updates

Anabolic CookingMost Popular

~ 200

  • Calorie Calculator
  • Video Walkthroughs
  • Supplement Guide
  • Online Features
  • Food & Workout Logs
  • Updates

More Info

Shredded Chef

~ 150

  • Calorie Calculator
  • Video Walkthroughs
  • Supplement Guide
  • Online Features
  • Food & Workout Logs
  • Updates

Muscle Meals

~ 100

  • Calorie Calculator
  • Video Walkthroughs
  • Supplement Guide
  • Online Features
  • Food & Workout Logs
  • Updates

Don’t You Dare Complain About Your Weight

If You’re Not Willing To Do Anything About It.

Start Cooking With DaveLearn More


  • curtis says:

    imma finally try this

  • Rob says:

    I put on about 12 pounds in a month and a half. Not sure of the muscle to fat ratio but I’m happy with it.

  • […] tired of them and likely dump your diet completely. An great source of muscle building recipes is Anabolic Cooking by Dave Ruel. With nearly 200 recipes, it is the best cookbook for a determined bodybuilding diet. […]

  • Dion Bugett says:

    Hi there! This post couldn’t be written much better! Looking at this post reminds me of my previous roommate! He always kept preaching about this. I will send this article to him. Fairly certain he’ll have a very good read. Thanks for sharing!

  • […] If you had to decipher all this out on your own, you would have to take years of analysis and a lot of persistence. Be thankful that someone has done all this for you so that now all you have to do is read and obey Dave’s easy directions. You will see the results you are wanting start to show up in the mirror right after you begin. Click here for a complete Anabolic Cooking review. […]

  • John Cason says:

    These recipes are wonderful because they’re easy. Simple ingredients available in every grocery store and easy to make. I was never a fan of pork and never was educated about the role pork can play in nutrition until I read this ebook. I really like the salad dressings that you can make and its a whole lot more healthy than commercially made types. The main point here is if you’re wanting to add some variety in your diet with a healthy twist, I recommend this ebook. Lets hope this author releases future books with even more quality recipes.

  • Noel Decamp says:

    The book removes all the guess work out of what and how to cook. I’ve loved every meal that I’ve made so far. Overall, I recommend this book to anybody who is dedicated to being healthy and likes to take pleasure in what they eat.

  • Martin Richard says:

    I got this e-book because I have been working out for the past 8 months and I wanted to bring some variety into my diet. I have pretty good discipline at the gym, it’s just dieting and nutrition that’s a little more difficult for me to follow. This book has excellent diversity and will keep me eating lean and healthy, allowing me to proceed with building muscle and adding muscle, as I continue to more forward with my workout program. Definitely worth the money.

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