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    Anabolic Kitchen: 140 Recipes for Staying Lean, Building Muscle and Staying Healthy for Men and Women
    Anabolic Kitchen: 140 Recipes for Staying Lean, Building Muscle and Staying Healthy for Men and Women
    Anabolic Kitchen: 140 Recipes for Staying Lean, Building Muscle and Staying Healthy for Men and Women
    Ebook126 pages1 hour

    Anabolic Kitchen: 140 Recipes for Staying Lean, Building Muscle and Staying Healthy for Men and Women

    By Vince Kowalski

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    About this ebook

    You can finally say a huge "See ya later!" to the boring protein, the tasteless vegetables, and those annoying egg whites you're used to downing each day, just to get the requirements you need to bulk up. Guess what? This title can give you everything you need to gain muscle, lose weight, and have more energy to do more at the gym... with the addition of some truly amazing, mouth-watering recipes that you can do easily!

    Vince Kowalski has been weight training for over a decade, and he truly understands the importance of a good diet for excellent results. He also understands that people neglect their diets more than anything, which greatly diminishes results seen in their training, overall. That's why he's put this title together, so he can share with you the absolute importance of a great diet for training, and easy-to-use, super-tasty, high protein recipes!
    With the Anabolic Kitchen, you don't need fancy gadgets or hard-to-find ingredients. You'll use common kitchen utensils and inexpensive ingredients to make satisfying meals that boost your bodybuilding goals. Now you can get the most out of every calorie you eat with these tasty and effective bodybuilding meals. They've been created with science in mind. So, they'll give you real results that add to your training structure. Enhancing results and your bulk-up ability.
    "Get Leaner - More, comprehensive nutrition tables to help you adjust your portions
    "Eat Healthier - Substitute unhealthy ingredients for lean, green, protein-packed alternatives
    "Get bigger - Over 140 high-protein recipes, including shakes, soups, salads, snacks, desserts, and so much more!
    "Diet with Regard to Body - Diet plans, no matter what body type you are

    Getting the bodybuilding results you want is easy. Yes, this doesn't require a bland diet, either! Enjoy recipes like: Old Style Peanut Butter & Banana Shake, Cream of Broccoli Soup, Slow-Cooked Chicken Enchilada Soup, Easy Black Bean & Lentil Soup, Savory Citrus Slow-Cooked Chicken, Slow-Cooked Pepper Chicken with Asparagus, Spinach Cobb Salad, Vanilla Caramel Crepes, Spinach Protein Waffles, Banana Fluff Pancakes, and so very-much more! Venture inside, you won't be disappointed.

    LanguageEnglish
    PublisherVince Kowalski
    Release dateMar 4, 2018
    ISBN9781986224192
    Anabolic Kitchen: 140 Recipes for Staying Lean, Building Muscle and Staying Healthy for Men and Women
    Author

    Vince Kowalski

    Vince Kowalski is a fitness fanatic, and finds enjoyment in testing how we, as humans, can improve and push the human body to its limits. After 10 years of training, he has figured out what does (and does not) work, and is versed in weight training, strength straining and the role nutrition has to play on the body as a whole. Vince sees that there is a huge misconception in the marketplace; people are told to buy this protein powder, or buy this product, or even information that is just plainly wrong on many levels. He wants to cut through the BS and provide actionable information that will yield real results without you having to spend a dime, other than a gym membership. Vince also wholeheartedly believes that building a great-looking, strong, healthy body is achievable. In fact, he states that it’s actually quite easy once you understand the fundamentals of what muscle strength is, and the application of the attention and nutrition necessary to thrive. He has published several books, articles and blogs in the hopes of changing the way people view their bodies, in a way that promotes their success in the safest and healthiest way possible.

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      Book preview

      Anabolic Kitchen - Vince Kowalski

      Introduction

      The term anabolism means: The chemical reactions that synthesize molecules in metabolism.

      In fact, athletes use food to improve and enhance their performance by speeding up this process, which is namely a molecule-building one. Yes! The body reacts to different foods and acts accordingly. So, if you change your diet and the way in which you work out, you can actually build more muscle.

      So, within this title, I’m going to give you the top recipes (140 of them) for promoting metabolic activity, and these will help you to allow the biosynthesis of complex molecules to aid in great muscle promotion. Cool, huh? Yes. I’ll leave the workout part to you!

      1

      Great Diet and Nutrition

      Training promotes muscle growth. But for this training to work well, your body needs a decent and efficient amount of energy, and enough of the right type of foods to get the full benefit from your exercise program/s. Providing the source of great energy is the role nutrition plays in anabolic functioning.

      Nutrition can help you to stay lean, mean, and become muscular. In fact, understanding how much and what kinds of food to eat for the best possible result, is paramount. By definition, learning the basic nutrients available and determining how much of each one you need, is vital to the cause.

      Great nutrition also is also concerned utilizing the right protein, excellent vitamins, vital minerals, and other supplements too. Knowing how not only helps you get larger and stronger, but it also keeps you heathier. This is because great nutrition supports your immune system and aids long-term health.

      Additionally, the benefits of good nutrition also include: enhancing your recovery time from big workouts, giving you awesome skin, producing excellent functioning of the liver, and allowing other internal organs to thrive well.

      Now we can understand how important the basic principles of nutrition are. They actually aid the good principles of any training regime. Yes, nutrition is absolutely essential to accentuating and growing a strong, healthy, amazing-looking body. And should be given the same importance as your workouts. Did you know that exercise creates a demand for nutrients? And the kinds of nutrients you provide is a major, detrimental factor in producing the kind of results you want. Especially long-term.

      The main purpose of nutrition in bodybuilding is to help you gain muscle and also lose fat. Many popular diets are concerned with losing overall body weight, but many of them result in losing way too much muscle tissue, as well as stored body fat. Some individuals half-starve themselves in an attempt to achieve maximum muscularity, but this won’t work. Please don’t do this. Your body cannot thrive if it is starved. Let’s go over some of the basics, now.

      2

      The All-Important Basics

      The 4 basic nutrients known as macronutrients are:

      Protein

      Protein is composed of different types of amino acids, and they provide the building blocks for muscle tissue. Protein makes up a component for all organs, and it’s also importantly involved in the structures of the skin, the bones, the tendons, additionally, being involved in many bodily functions (because all enzymes are proteins).

      Carbohydrates

      Carbohydrates give us much-needed fuel for energy. Carbohydrates are composed of a large variety of less-complex or more-complex sugar and starch molecules.

      Fats (or oils)

      Fats (or oils) are the nutrients that hold the most densely-packed energy stores.

      Water

      Water is also a vital nutrient. It actually constitutes a whopping 72% of muscle in the body.

      The purpose of a great diet in bodybuilding is to help you to gain muscle and also lose fat. Many fad diets are concerned with losing overall body weight, but many of them result in losing a substantial amount of muscle tissue, along with stored body fat. Some individuals half-starve themselves in an attempt to achieve maximum muscular builds. Don’t do this, it’s unnecessary and very, very dangerous for your health.

      3

      Diet with Regard to Body Types

      Ectomorphs:

      When it comes to eating for controlling body composition, the first type are ectomorphs (an individual with a lean and delicate build). Ectomorphs have a fast metabolism. They tend to be able to turn food into energy easily and quickly. These types of individuals need to eat high protein and to increase overall caloric intake as well. Needing more calories, they’ll often benefit from having excess fat in their diets, when compared to the other two body types.

      Mesomorphs:

      Mesomorphs (are muscular, naturally and well-built with a high metabolism and very responsive muscle cells). These bodies easily turn food into muscle. They distinctly require high protein for muscle maintenance and development. These types can consume a relatively normal number of calories, because they are able to burn off fat effectively.

      Endomorphs:

      Endomorphs (slower metabolisms and a greater number of fat cells). Additionally, these types of individuals also have a strong inclination to turn ingested food into body fat that gets stored. They must consume enough protein, and they need to keep their calorie intake to a minimum so as not to store more fat. It’s important that they make sure that only 20% of calories comes from a fat source. Approximately 20% of endomorphs have a lower than average thyroid output, and this adds to the problem. This type needs to work harder at keeping lean and slim, but they tend to build up their muscle relatively effectively, especially when compared to the ectomorph type. Additionally, they can eventually lose more excess body fat through utilizing a great diet, and a well-structured exercise program.

      4

      Types of Foods to Utilize (Poultry, Seafood and Vegetarian)

      Poultry Perfection: Cornish Game Hen:

      Although often described as game, these birds are actually a breed of commercially-raised chickens. Each table-ready Cornish hen gives humans about 50 grams of great protein, which is significantly given in the form of white meat, with a relatively small amount of fat.

      In addition to being great protein sources, they also give their consumers a wonderful supply of niacin. This is an important B vitamin that entails within it, numerous enzymes. Ones that are utilized for proper energy metabolism. The poultry also provides selenium, too, which is awesome news for men. A study done by the British Journal of Nutrition concluded that: men with higher levels of blood selenium were at lower risk of prostate cancer.

      Cornish game hens are

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