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The Official Body Building Cook Book

Of OcbodycoachWritten By : Ocbodycoach

Copyright Ocbodycoach 2012Volume 22 ; Bulking Issue

Dear Fellow Gym Buddy, Here are a few of my favorite recipes that I have used to help me take my body to the next level. Have fun with them and send me different combinations of food that you create. I will be sure to post them in the next edition of this series. PS. Remember that 100% of your body’s results come from the food you eat. Stick to the diet and everything else will fall into place.

Bryan DeGiuseppeOcbodycoach“The Guy You Call When You Want To Get Big”

Table Of Contents

3. Steak & Yams …........................................................

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4. Chicken & Rice …...................................................... 5. Pork Chops & Potatoes …....................................... 6. Fish & Couscous …..................................................

7. Almond Butter & Ezekiel Bread…...........................

Steak & Yams

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You Must Have:

● 8oz. of steak (Flat steak, NY Steak, Rib Eye, Fillet Mignon)● 1 large yam (12-14 oz.)● 1 tsp. real unsalted butter

Steak : Season your meat how you like it. I use salt and pepper. Pan fry for 3-4 minutes on each side in butter. Let rest for 5 minutes before serving. Yams : Microwave for 7-8 minutes. Let rest for 3 minutes. Slit open and add butter and seasoning. I use brown sugar. Mashing is optional. (time consuming) Sides : Optional Add green veggies for crunch and flavor if you would like.

Chicken & Rice

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You Must Have :

● 8 oz Chicken● 1 ½ - 2 Cups Brown/White Rice

Chicken Pan fry or grill your chicken in butter or olive oil. Cut up into bite size pieces. Rice Steam rice. (Follow directions) Toppings : Optional Add terryaki or favorite dipping sauce. Top with stir-fry veggies.

Pork Chops & Potatoes

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You Must Have :● 8oz. Pork Chops● 2 medium or 1 large potato

Pork Chop Grill, bake or pan fry your pork chop in butter. Season/Marinade to taste. Potato Bake or microwave for 8 minutes. Fill with butter, sour cream and favorite toppings. (ab diet : Just use a small amount of butter) Optional Sides Add green veggies

Fish & Couscous‘ You Must Have :

● 8 oz. your favorite fish (tilapia, swai, cod, salmon, fresh tuna)● 1 Cup couscous

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● Cook in olive oil or butter Fish Grill or pan fry in olive oil or butter. 2-3 minutes each side. Season to taste. Couscous Follow directions. For flavor, buy the seasoned couscous packets. Optional Toppings : Green veggies, bell peppers, mushrooms.

Ezekiel Bread & Almond Butter You Must Have :

● Ezekiel Bread (wheat or cinnamon raisin)● ½ Banana● Organic Almond Butter● Honey or Agave Nectar

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Lightly toast 2 slices of bread. Spread almond butter on both pieces. Top with sliced banana. Squeeze agave or honey on top. Optional Toppings : Cinnamon