jeffreybosold@gmail.com 27 Apr 2021
jeffreybosold@gmail.com 27 Apr 2021
AN ANABOLIC RECIPE BOOK AND GUIDE FOR FAT LOSS
TABLE OF CONTENTS
AND MUSCLE GROWTH
I. ABOUT & STARTING INFO Introduction Understanding Your Calorie Needs
9 10
Calories In Vs. Calories Out
11
How Often Should You Train?
12
How To Use This Cookbook
13
II. BREAKFAST Anabolic Sausage Mcmuffin
15
Anabolic Power Oatmeal
16
Anabolic French Toast
17
Anabolic Sausage McGriddle
18
Anabolic Breakfast Muffins
19
Chocolate Chip Pancakes
20
Breakfast Bagel Sandwich
21
French Toast PB&J
22
Anabolic Pancakes
23
Anabolic French Toast Melt
24
Birthday Cake Waffles
25
Cheesy Bacon Hash Browns
26
Anabolic French Toast Sticks
27
Anabolic Buttermilk Waffles
28
Crunchy Anabolic French Toast
29
Anabolic Breakfast Burrito
30
Sausage Biscuits & Gravy
31
French Toast Roll Ups
32
Anabolic Egg & Cheese Sammy
33
Anabolic Funfetti Pancakes
34
One Pan Breakfast Skillet
35
Bacon Breakfast Pizza
36
COPYRIGHT REMINGTON JAMES FITNESS 2020
jeffreybosold@gmail.com 27 Apr 2021
AN ANABOLIC RECIPE BOOK AND GUIDE FOR FAT LOSS
TABLE OF CONTENTS
AND MUSCLE GROWTH
III. BREAKFAST (CONT.) Anabolic Breakfast Quesadilla
37
Chocolate French Toast
38
Red Velvet Waffles
39
French Toast Sausage Roll Ups
40
Anabolic Brownie Waffles
41
Starbucks Egg Bites
42
III. LUNCH/DINNER Anabolic Deep Dish Pizza
44
Anabolic Pizza Burrito
45
Anabolic Skillet Nachos
46
Grilled Turkey Melt
47
Pizza Quesadilla
48
Anabolic Grilled Cheese
49
Cheesy Biscuit Sliders
50
Anabolic Buffalo Chicken Dip
51
Flamin Hot Chicken Salad
52
Crispy Nacho Chicken Salad
53
Anabolic Chili Cheese Dogs
54
Mini Deep Dish Pizzas
55
Anabolic Spaghetti
56
Crispy BBQ Boneless Wings
57
Anabolic Bagel Bites
58
Thin Crust Pepperoni Pizza
59
Thin Crust BBQ Chicken Pizza
60
Philly Cheesesteak Sliders
61
Anabolic Pizza Sub
62
Anabolic Chicken N' Noodles
63
Bean & Cheese Freezer Burrito
64
COPYRIGHT REMINGTON JAMES FITNESS 2020
jeffreybosold@gmail.com 27 Apr 2021
AN ANABOLIC RECIPE BOOK AND GUIDE FOR FAT LOSS
TABLE OF CONTENTS
AND MUSCLE GROWTH
III. LUNCH/DINNER (CONT.) Bacon, Egg, & Cheese Burrito
65
BBQ Chicken Freezer Burrito
66
Spicy Queso Freezer Burrito
67
Double Smash Burger
68
Anabolic Deep Dish Lasagna
69
Cheesy Texas Toast
70
Crispy Fried Chicken Sandwich
71
Crispy Buffalo Wings
72
Anabolic PB&J
73
Spicy Popcorn Chicken
74
Anabolic Mac & Cheese
75
Ultimate Anabolic Pizza
76
Anabolic General Tso's Chicken
77
Chicago Style Deep Dish Pizza
78
Triple Smash Burger
79
Anabolic Cheesy Enchiladas
80
Anabolic Philly Cheesesteak Subs
81
Anabolic Crunchwrap Supreme
82
Anabolic Chicken Parmesan
83
Anabolic BBQ Chicken Pizza
84
Anabolic Party Quesadillas
85
Anabolic Chipotle Quesarito
86
Anabolic Mac N'Cheeseburger
87
Anabolic Chick-Fil-A Nuggets
88
Anabolic Cheesy Gordita Crunch
89
Anabolic Buffalo Chicken Pizza
90
Anabolic Mexican Pizza
91
BBQ Pulled Pork Sliders
92
COPYRIGHT REMINGTON JAMES FITNESS 2020
jeffreybosold@gmail.com 27 Apr 2021
AN ANABOLIC RECIPE BOOK AND GUIDE FOR FAT LOSS
TABLE OF CONTENTS
AND MUSCLE GROWTH
IV. LUNCH/DINNER (CONT.) Chicken N' Waffles
93
Texas Toast Double BBQ Burger
94
Parmesan Garlic Boneless Wings
95
Anabolic Skillet Tacos
96
White Castle Sliders
97
Crispy Oven Fried Chicken
98
Anabolic Chicken Fried Rice
99
Anabolic Walking Taco
100
Texas Smoked BBQ Wings
101
Anabolic KFC Double Down
102
Anabolic Classic Chili
103
Ultimate Pepperoni Pizza
104
Chicken Fajita Stuffed Peppers
105
Cheeseburger & Fries Casserole
106
Country Fried Steak & Gravy
107
Shredded BBQ Chicken
108
Nashville Hot Chicken Sandwich
109
Anabolic Pan Pizza
110
Air Fried Lemon Pepper Wings
111
One Pan Cheesy Burrito Skillet
112
Anabolic Cuban Sandwich
113
Anabolic Pizza Pasta
114
Bacon Mac & Cheese Pizza
115
Anabolic Chili Cheese Fries
116
Anabolic Baked Mac & Cheese
117
Anabolic Detroit Style Pizza
118
Arby's Beef & Cheddar
119
Meal Prep Chipotle Burritos
120
COPYRIGHT REMINGTON JAMES FITNESS 2020
jeffreybosold@gmail.com 27 Apr 2021
AN ANABOLIC RECIPE BOOK AND GUIDE FOR FAT LOSS
TABLE OF CONTENTS
AND MUSCLE GROWTH
IV. LUNCH/DINNER (CONT.) Fish & Chips
121
Philly Cheesesteak Pizza
122
Hibachi Cauliflower Fried Rice
123
Bacon Grilled Cheeseburger
124
Parmesan Crusted Chicken
125
Mexican Style Queso Cheese Dip
126
Spicy Garlic Fried Chicken
127
Anabolic Taco Pizza
128
Shrimp Lo Mein
129
IV. DESSERTS/SHAKES Chocolate Glazed Donuts
131
Anabolic Ice Cream
132
Chocolate PB Ice Cream
133
Anabolic Brownie Bites
134
Birthday Cake Blizzard
135
Chocolate Protein Pudding
136
Cookie Dough Protein Bars
137
Anabolic Muddy Buddies
138
Protein Peanut Butter Cups
139
Snickerdoodle Cookies
140
Anabolic Rice Krispy Treats
141
Anabolic Cinnamon Rolls
142
Pumpkin Spice Blizzard
143
Chocolate Chip Muffins
144
Cookie Dough Protein Balls
145
Anabolic Cocoa Pebble Donuts
146
Anabolic Birthday Cake Bites
147
Anabolic Chocolate Chip Cookies
148
COPYRIGHT REMINGTON JAMES FITNESS 2020
jeffreybosold@gmail.com 27 Apr 2021
AN ANABOLIC RECIPE BOOK AND GUIDE FOR FAT LOSS
TABLE OF CONTENTS
AND MUSCLE GROWTH
IV. DESSERTS/SHAKES (CONT.) Anabolic Brownie Sundae
149
Cinnamon Swirl Cake
150
Oreo Cheesecake Bites
151
Cinnamon Toast Crunch Donuts
152
Anabolic Chocolate Chip Pizookie
153
Anabolic Oreo McFlurry
154
Reese's Peanut Butter Cup Blizzard
155
Anabolic Cheesecake
156
Anabolic Peanut Butter Chews
157
Anabolic Ice Cream Sandwich
158
Anabolic French Toast Blizzard
159
Anabolic Peanut Butter Cookies
160
Anabolic Brownie Brittle
161
Anabolic Brownie Batter Blizzard
162
Anabolic Pumpkin Pie
163
Anabolic Fruity Pebble Donuts
164
Flamin' Hot Smart Pop
165
Anabolic Oreo Cheesecake
166
PB Brownie Skillet Cookie
167
Chocolate Chip Mug Cake
168
Anabolic Butterfinger Blizzard
169
Blueberry Cheesecake Muffins
170
Anabolic Starbucks Iced Coffee
171
Anabolic Fudge Brownies
172
Mango Pineapple Smoothie
173
Anabolic Cookie Dough
174
Oatmeal Chocolate Chip Cookies
175
Anabolic Peanut Butter Fudge
176
COPYRIGHT REMINGTON JAMES FITNESS 2020
jeffreybosold@gmail.com 27 Apr 2021
AN ANABOLIC RECIPE BOOK AND GUIDE FOR FAT LOSS
TABLE OF CONTENTS
AND MUSCLE GROWTH
IV. DESSERTS/SHAKES (CONT.) Anabolic Mini Cheesecakes
177
Anabolic Peanut Butter Cups
178
Anabolic Strawberry Mini Muffins
179
No Bake Cereal Bars
180
Cream Cheese Cookies
181
Brownie Cookies
182
Smores Grilled Cheese
183
Powdered Donuts
184
Chocolate Malt
185
M&M Cookies
186
White Chocolate Oreo Oatmeal
187
IV. DISCLAIMER Important Info
COPYRIGHT REMINGTON JAMES FITNESS 2020
188
jeffreybosold@gmail.com 27 Apr 2021
Thank you for purchasing my cookbook. Over the years I've tried countless diets, recipes, workout routines, & supplements to try and find the perfect way to stay lean. What I've come to understand after years of trial & error is that in order to succeed long term with any diet you have to enjoy what you're doing. Most diets fail because you are miserable eating bland and tasteless foods the entire time. With these recipes we can overcome that and make dieting FUN! Every recipe included within has been tested & approved by me. I hope you enjoy these recipes just as much as I do. Let's do it!!!
Remington James
9
jeffreybosold@gmail.com 27 Apr 2021
UNDERSTANDING CALORIE REQUIREMENTS Everyone is a little bit different. What I need to eat in order to lose weight is different than you. In order to figure out a good calorie range to be at you can visit TDEECalculator.net and use the calculator within. For most individuals who are only training a few times a week and doing little cardio you can use the "Sedentary" option on this site & it'll put you at a great starting point! This way you have a good baseline to begin your weight loss journey and can adjust accordingly as you observe your bodily changes. Consistency is ultimately the key to success so stay the course and you will undoubtedly see results!
10
jeffreybosold@gmail.com 27 Apr 2021
CALORIES IN VS. CALORIES OUT The biggest lie sold to us by the fitness community as a whole is that there are "secret diets" that are optimal for burning fat and building muscle. This is simply not the case. At the end of the day it is truly CALORIES IN vs. CALORIES OUT. If you eat less calories in a day than your body needs you will ultimately lose weight. Where macros come into play is the anabolic potential of the foods you eat. Foods high in protein are ideal since they will not only promote a leaner/more muscular body but are also more satiating. This leads to less binging & less time being hungry! Protein is also the most thermogenic macronutrient: meaning that the more protein you eat the more calories your body burns simply digesting and breaking it down into energy. This is obviously over simplified but just remember two things: as long as you eat enough protein & maintain a calorie deficit you will see results!
11
jeffreybosold@gmail.com 27 Apr 2021
HOW OFTEN SHOULD I TRAIN? When I approach this question with clients I always try to frame it like this: how many days a week are you willing to dedicate to this without feeling like it's taking over your life? The last thing you want to do is have this process feel like a 2nd job. If you can only train 3 days a week thats perfectly fine! There's no need to go overboard. The biggest thing here is making it a LIFESTYLE! The only thing extra training will do is allow you to build more muscle and increase your daily calorie expenditure. For example: there are 3500 calories in a pound of fat. If you don't train at all your body may only need 2000 calories a day to stay the same weight BUT if you do cardio 5x a week and train 3x a week your body now needs 2500 calories a day. The only thing that needs to be done if you are not training is to reduce your daily caloric intake to account for it! The more you train the more you get to eat!
12
jeffreybosold@gmail.com 27 Apr 2021
HOW TO USE THIS COOKBOOK
If you read the above pages then you should have a good understanding of how many calories a day you need in order to see results. Each recipe below has more then enough protein to ensure we're hitting our minimums so all you need to focus on is your overall calories. Make some french toast for breakfast, a pizza burrito for lunch, & protein pudding for dinner! All that you have to do is keep an eye on your overall daily calories and make sure you aren't going over your limit. It's really that simple! You just have to trust the process & be consistent. Experiment with the different recipes and find your "staples" that you can go to everyday. For me: Anabolic French Toast is my breakfast almost every single day. I always have a Crispy Nacho Chicken Salad for lunch. Dinner for me is where I change things up depending on my mood but that's my preference. You are your own person so play around with what you like and you'll soon find what fits you! Don't everthink it. You got this!! Let's get started...
13
jeffreybosold@gmail.com 27 Apr 2021
Breakfast
RECIPES
14
jeffreybosold@gmail.com 27 Apr 2021
ANABOLIC SAUSAGE MCMUFFIN
INGREDIENTS: 100 Calorie English Muffin Turkey Breakfast Sausage Fat Free American Cheese Zero Calorie Butter Spray
MACROS: Calories: Fat: Protein: Carbohydrates: Fiber:
1 140g 2 Slices 1 Bottle
DIRECTIONS:
362 10g 34g 34g 8g
One of my NEW FAVORITE breakfast recipes! Loaded with protein and super easy to make! Feel free to Meal Prep these and wrap all of your extras in foil to eat later! Starting off we will take our 100 Calorie English Muffin (I Use Thomas Multigrain Brand) and separate it into a top and bottom bun. Pro Tip: use a fork and poke around the outside of it all the way around. You'll easily be able to separate it this way! Once you have separated your English Muffin hit both the top and bottom with I Can't Believe It's Not Butter spray for some added flavor! Now Pre-Heat a Skillet to Medium/High Heat and place your English Muffin Halves butter side down so they can toast for a few minutes! Once both sides are finished you can place each slice of your Fat Free American Cheese on each of your buttered English Muffins. Now we take our 140g Turkey Sausage and form it into a circular patty. Once it's ready to go give it a quick fry in the skillet on Medium/High Heat until it's cooked all the way through! Place your Cooked Turkey Sausage Patty in between your English Muffin Halves & BOOM!! You now have an Anabolic Sausage Mcmuffin that beats the McDonalds version in every conceivable way!
15
To Unlock Full Verison Click Here! Want more ways to burn fat? Click Here !
Love to eat out but can't afford the cost? Click Here for a cookbook on how to make your restaurant favs at home!