Matthews - The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy (The Build Muscle, Get Lean, and Stay Healthy Series)

120 Recipes for Building Muscle, Getting Lean, and Staying Healthy Michael Matthews Copyright 2013 by Oculus Publishers. All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. The scanning, uploading, and distribution of this book via the Internet or via any other means without the permission of the publisher is illegal and punishable by law. Please purchase only authorized editions of this book and dont participate in or encourage electronic piracy of copyrighted materials. If you would like to share this book with another person, please purchase an additional copy for each person you share it with, or ask them to buy their own copies.

This was hard work for the author and he appreciates it. This book is a general educational health-related information product and is intended for healthy adults, age 18 and over. This book is solely for information and educational purposes and is not medical advice. Please consult a medical or health professional before you begin any exercise, nutrition, or supplementation program or if you have questions about your health. There may be risks associated with participating in activities or using products mentioned in this book for people in poor health or with pre-existing physical or mental health conditions. Because these risks exist, you should not use such products or participate in such activities if you are in poor health or have a pre-existing mental or physical health condition.

If you choose to participate in these risks, you do so of your own free will and accord knowingly and voluntarily, assuming all risks associated with such activities. Specific results mentioned in this book should be considered extraordinary and there are no typical results. As individuals differ, then results will differ. ISBN-978-1-938895-08-1 Cover Designed by Damon Freeman Photography by Emily Hillman Typesetting by Kiersten Lief Published by Oculus Publishers www.oculuspublishers.com Visit the authors website:
www.muscleforlife.com

Hi, Im Mike and Ive been training for nearly a decade now. I believe that every person can achieve the body of his or her dreams, and I work hard to give everyone that chance by providing workable, proven advice grounded in science, not a desire to sell phony magazines, workout products, or supplements. Through my work, Ive helped thousands of people achieve their health and fitness goals, and I share everything I know in my books.

So if youre looking to get in shape and look great, then I think I can help you. I hope you enjoy my books and Id love to hear from you at my site, www.muscleforlife.com . Sincerely, Mike

Build Muscle and Lose Fat by Eating Tasty, Nutritious Food Dieting to put on lean mass or strip away fat is SO much more pleasurable when you can enjoy your food. What Makes the Shredded Chef Different? This book was built to meet the diet and nutritional demand of athletes. How to Eat Right without Obsessing Over Every Calorie You can look and feel great without breaking out a calculator every time you eat. Lets Get Cooking Before we get to the recipes...

Breakfast When you wake up, your body is starved for nutrients. Feed it right! This section has breakfast recipes for getting big, for getting ripped, and it even includes some baking! In this section, youll find the following recipes: Chicken & Turkey Never be bored with a poultry dish again! This section has chicken and turkey recipes for getting big, for getting ripped, and it has 5 of my favorite marinades! In this section, youll find the following recipes: Beef Its hard to beat beef when it comes to building muscle, and in this section, youll learn some of my favorite dishes! This section has beef recipes for getting big and for getting ripped. In this section, youll find the following recipes: Pork Pork tenderloin is a great source of lean protein, and it can be prepared in many ways! In this section, youll find the following recipes: Fish & Seafood Fish is one of the healthiest sources of protein you can eat and perfect for getting lean. In this section, youll find the following recipes: Pasta & Grains Whole grains are a great source of slow-burning carbohydrates and fiber. In this section, youll find the following recipes: Salads Delicious salads with tasty, low-calorie dressings are a great addition to every diet. In this section, youll find the following recipes: Sides Great side dishes are a perfect way to add some excitement and variety of taste to your meals.

In this section, youll find the following recipes: Protein Shakes Protein shakes are a great way to meet daily nutrition requirements, and are especially good for post-workout meals. In this section, youll find the following recipes: Protein Bars and Snacks Learn how to make your own healthy protein bars using high-quality ingredients, plus a few other yummy snacks! In this section, youll find the following recipes: Desserts Everyone likes a tasty indulgence now and then, so I havent forgotten the sweets. In this section, youll find the following recipes: Chances are youd like to use the recipes in this book to plan out your meals. This handy spreadsheet will help! In it youll find a list of every recipe in the book along with their calories, protein, carbs, and fats!

I used to hate cooking because I sucked at it. Literally everything I made tasted horribleand it took way too long. To make things worse, Im into weight lifting and had to eat a lot of that crappy food every week.

When I was eating to gain muscle, I couldnt really enjoy it because I didnt know how to make tasty meals that gave me enough calories and macronutrients (protein, carbs, and fats). I basically felt like a farm animal hitting the daily trough of chicken, eggs, oatmeal, brown rice, and potatoes. When I was dieting to lose weight, well, I cringe when I think of the bland, plain chicken breasts and vegetables that I used to force down every day for months (I became quite a connoisseur of hot sauce, but eventually even that couldnt redeem the food). I would get excited over the banana I got to have with my afternoon shake. My buddies joked that I had the palate of a Rottweiler. Finally, after years of desensitizing myself to food, I decided to figure out how to cook fast, healthy meals that tasted good and also met my nutritional needs.

I wanted to look forward to hearty, nutritious meals when eating to gain muscle, and I wanted to enjoy some of what I got to eat while losing weight. This book is a compilation of recipes that fit the bill. Every recipe in this book is designed to help you build lean muscle or lose fat while actually getting healthier (because who cares if you look great but feel like crap?). And they all TASTE GOOD. So why buy this book? Because following a diet, whether to get bigger or lose fat, is SO much more pleasurable when you can enjoy your meals.

As you probably know, you must eat properly to see good results from working out. As you probably know, you must eat properly to see good results from working out.

You can grind away on the treadmill and pound weights until the cows come home and still see little to no results if you dont know how to support those activities with the right nutrition. Muscles cant grow unless the body has the right nutrients to repair the damage caused by lifting weights. Eat too little, and you can not only fail to make gains, but you can actually lose muscle. Your body cant lose fat unless you make it operate at just the right deficit of calories. Eat just a few hundred too many calories per day, and youll find yourself stuck in the miserable rut of feeling like youre on a diet without losing any weight. That being said, many diet plans out there exist in a vacuum.