The rjf cookbook

Free Anabolic Cookbook! Gain muscle while keeping the fat low with these amazing recipes!

1. [email protected] 27 Apr 2021

2. TABLE OF CONTENTS
I. ABOUT & STARTING INFO
Introduction
Understanding Your Calorie Needs
Calories In Vs. Calories Out
How Often Should You Train?
How To Use This Cookbook
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II. BREAKFAST
Anabolic Sausage Mcmuffin
Anabolic Power Oatmeal
Anabolic French Toast
Anabolic Sausage McGriddle
Anabolic Breakfast Muffins
Chocolate Chip Pancakes
Breakfast Bagel Sandwich
French Toast PB&J
Anabolic Pancakes
Anabolic French Toast Melt
Birthday Cake Waffles
Cheesy Bacon Hash Browns
Anabolic French Toast Sticks
Anabolic Buttermilk Waffles
Crunchy Anabolic French Toast
Anabolic Breakfast Burrito
Sausage Biscuits & Gravy
French Toast Roll Ups
Anabolic Egg & Cheese Sammy
Anabolic Funfetti Pancakes
One Pan Breakfast Skillet
Bacon Breakfast Pizza
AN ANABOLIC RECIPE BOOK
AND GUIDE FOR FAT LOSS
AND MUSCLE GROWTH
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COPYRIGHT REMINGTON JAMES FITNESS [email protected] 27 Apr 2021

3. TABLE OF CONTENTS
III. LUNCH/DINNER
Anabolic Deep Dish Pizza
Anabolic Pizza Burrito
Anabolic Skillet Nachos
Grilled Turkey Melt
Pizza Quesadilla
Anabolic Grilled Cheese
Cheesy Biscuit Sliders
Anabolic Buffalo Chicken Dip
Flamin Hot Chicken Salad
Crispy Nacho Chicken Salad
Anabolic Chili Cheese Dogs
Mini Deep Dish Pizzas
Anabolic Spaghetti
Crispy BBQ Boneless Wings
Anabolic Bagel Bites
Thin Crust Pepperoni Pizza
Thin Crust BBQ Chicken Pizza
Philly Cheesesteak Sliders
Anabolic Pizza Sub
Anabolic Chicken N' Noodles
Bean & Cheese Freezer Burrito
III. BREAKFAST (CONT.)
Anabolic Breakfast Quesadilla
Chocolate French Toast
Red Velvet Waffles
French Toast Sausage Roll Ups
Anabolic Brownie Waffles
Starbucks Egg Bites
AN ANABOLIC RECIPE BOOK
AND GUIDE FOR FAT LOSS
AND MUSCLE GROWTH
COPYRIGHT REMINGTON JAMES FITNESS 2020





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[email protected] 27 Apr 2021

4. TABLE OF CONTENTS
AN ANABOLIC RECIPE BOOK
AND GUIDE FOR FAT LOSS
AND MUSCLE GROWTH
COPYRIGHT REMINGTON JAMES FITNESS 2020
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III. LUNCH/DINNER (CONT.)
Bacon, Egg, & Cheese Burrito
BBQ Chicken Freezer Burrito
Spicy Queso Freezer Burrito
Double Smash Burger
Anabolic Deep Dish Lasagna
Cheesy Texas Toast
Crispy Fried Chicken Sandwich
Crispy Buffalo Wings
Anabolic PB&J
Spicy Popcorn Chicken
Anabolic Mac & Cheese
Ultimate Anabolic Pizza
Anabolic General Tso's Chicken
Chicago Style Deep Dish Pizza
Triple Smash Burger
Anabolic Cheesy Enchiladas
Anabolic Philly Cheesesteak Subs
Anabolic Crunchwrap Supreme
Anabolic Chicken Parmesan
Anabolic BBQ Chicken Pizza
Anabolic Party Quesadillas
Anabolic Chipotle Quesarito
Anabolic Mac N'Cheeseburger
Anabolic Chick-Fil-A Nuggets
Anabolic Cheesy Gordita Crunch
Anabolic Buffalo Chicken Pizza
Anabolic Mexican Pizza
BBQ Pulled Pork [email protected] 27 Apr 2021

5. TABLE OF CONTENTS
AN ANABOLIC RECIPE BOOK
AND GUIDE FOR FAT LOSS
AND MUSCLE GROWTH
COPYRIGHT REMINGTON JAMES FITNESS 2020
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IV. LUNCH/DINNER (CONT.)
Chicken N' Waffles
Texas Toast Double BBQ Burger
Parmesan Garlic Boneless Wings
Anabolic Skillet Tacos
White Castle Sliders
Crispy Oven Fried Chicken
Anabolic Chicken Fried Rice
Anabolic Walking Taco
Texas Smoked BBQ Wings
Anabolic KFC Double Down
Anabolic Classic Chili
Ultimate Pepperoni Pizza
Chicken Fajita Stuffed Peppers
Cheeseburger & Fries Casserole
Country Fried Steak & Gravy
Shredded BBQ Chicken
Nashville Hot Chicken Sandwich
Anabolic Pan Pizza
Air Fried Lemon Pepper Wings
One Pan Cheesy Burrito Skillet
Anabolic Cuban Sandwich
Anabolic Pizza Pasta
Bacon Mac & Cheese Pizza
Anabolic Chili Cheese Fries
Anabolic Baked Mac & Cheese
Anabolic Detroit Style Pizza
Arby's Beef & Cheddar
Meal Prep Chipotle [email protected] 27 Apr 2021

6. TABLE OF CONTENTS
AN ANABOLIC RECIPE BOOK
AND GUIDE FOR FAT LOSS
AND MUSCLE GROWTH
COPYRIGHT REMINGTON JAMES FITNESS 2020








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IV. DESSERTS/SHAKES
Chocolate Glazed Donuts
Anabolic Ice Cream
Chocolate PB Ice Cream
Anabolic Brownie Bites
Birthday Cake Blizzard
Chocolate Protein Pudding
Cookie Dough Protein Bars
Anabolic Muddy Buddies
Protein Peanut Butter Cups
Snickerdoodle Cookies
Anabolic Rice Krispy Treats
Anabolic Cinnamon Rolls
Pumpkin Spice Blizzard
Chocolate Chip Muffins
Cookie Dough Protein Balls
Anabolic Cocoa Pebble Donuts
Anabolic Birthday Cake Bites
Anabolic Chocolate Chip Cookies
IV. LUNCH/DINNER (CONT.)
Fish & Chips
Philly Cheesesteak Pizza
Hibachi Cauliflower Fried Rice
Bacon Grilled Cheeseburger
Parmesan Crusted Chicken
Mexican Style Queso Cheese Dip
Spicy Garlic Fried Chicken
Anabolic Taco Pizza
Shrimp Lo [email protected] 27 Apr 2021

7. TABLE OF CONTENTS
IV. DESSERTS/SHAKES (CONT.)
Anabolic Brownie Sundae
Cinnamon Swirl Cake
Oreo Cheesecake Bites
Cinnamon Toast Crunch Donuts
Anabolic Chocolate Chip Pizookie
Anabolic Oreo McFlurry
Reese's Peanut Butter Cup Blizzard
Anabolic Cheesecake
Anabolic Peanut Butter Chews
Anabolic Ice Cream Sandwich
Anabolic French Toast Blizzard
Anabolic Peanut Butter Cookies
Anabolic Brownie Brittle
Anabolic Brownie Batter Blizzard
Anabolic Pumpkin Pie
Anabolic Fruity Pebble Donuts
Flamin' Hot Smart Pop
Anabolic Oreo Cheesecake
PB Brownie Skillet Cookie
Chocolate Chip Mug Cake
Anabolic Butterfinger Blizzard
Blueberry Cheesecake Muffins
Anabolic Starbucks Iced Coffee
Anabolic Fudge Brownies
Mango Pineapple Smoothie
Anabolic Cookie Dough
Oatmeal Chocolate Chip Cookies
Anabolic Peanut Butter Fudge
AN ANABOLIC RECIPE BOOK
AND GUIDE FOR FAT LOSS
AND MUSCLE GROWTH
COPYRIGHT REMINGTON JAMES FITNESS 2020
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[email protected] 27 Apr 2021

8. TABLE OF CONTENTS
IV. DISCLAIMER
Important Info
AN ANABOLIC RECIPE BOOK
AND GUIDE FOR FAT LOSS
AND MUSCLE GROWTH
COPYRIGHT REMINGTON JAMES FITNESS 2020
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IV. DESSERTS/SHAKES (CONT.)
Anabolic Mini Cheesecakes
Anabolic Peanut Butter Cups
Anabolic Strawberry Mini Muffins
No Bake Cereal Bars
Cream Cheese Cookies
Brownie Cookies
Smores Grilled Cheese
Powdered Donuts
Chocolate Malt
M&M Cookies
White Chocolate Oreo [email protected] 27 Apr 2021

9. 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
[email protected] 27 Apr 2021

10. 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!
[email protected] 27 Apr 2021

11. 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!
[email protected] 27 Apr 2021

12. 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!
[email protected] 27 Apr 2021

13. 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 [email protected] 27 Apr 2021

14. RECIPES
Breakfast
[email protected] 27 Apr 2021

15. INGREDIENTS: MACROS:
100 Calorie English Muffin
Turkey Breakfast Sausage
Fat Free American Cheese
Zero Calorie Butter Spray
1
140g
2 Slices
1 BottleCalories:
Fat:
Protein:
Carbohydrates:
Fiber:
362
10g
34g
34g
8g
ANABOLIC SAUSAGE MCMUFFIN
DIRECTIONS:
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!
[email protected] 27 Apr 2021

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