Method to dry body fat + diet

Many members waiting for this very important topic in bodybuilding ......

Questions that I will answer them in this topic are as follows:

1 - the number of meals and snacks in this section of the diet ?

2 - System exercises " aerobics "?

3 - the technique used in the exercises of iron ?

4 - dietary supplements needed during drying ?

5 - What is the method to be followed to maintain muscle mass ?



Answers are as follows :

The first question : For a number of meals must be between 5 or 6 meals are as follows:

The first meal " 8 am ": Skimmed Milk Cup + 4-6 egg whites .
The second meal " 11 ": skimmed yogurt + piece option .
Meal Aiih " 2pm ": 2 chicken breast + authority dish .
Fourth meal " 5 pm " : half a small cup of orange juice + half a boiled potato .
Fifth meal " 7.30 pm " : Tuna tray with water + corn yellow.
Contraband : nuts ... desserts ... rice ... bread .. salt .. sugar.

Pets olive oil in small quantities.

Second question: caredo system , which must be practice should not be in it ran so many that must be done is not running, but scrambling for 2 kilometers in the middle of each week to only once .

And play 4 times Aerobic exercises every time 45 minutes and aerobics exercises are as follows: Swedish exercises in general .. scope ... cord up the stairs and coming off ... etc. .

Third question: technique that must be followed in iron exercises are as follows :

1 - play every day of the week except on the rest but in this day of our choosing to rest should practice the aerobics .

2 - the first day : Chest and Tri .
Day Two: Watts and appeared Bay.
Third day: comfort.
Fourth day: shoulders and forearms .
Day Five: legged full " Afajad the Samana " + stomach.
Sixth day: comfort.
And returns re - program ..............

3 - The system must be counting system many light weights so Llano the Elly Ptbda weight which is Nfsso , who Btantha at and preferably 65% of the maximum weight you can carry .

4 - large muscle : 5 rounds each exercise and each time the frequency of 15-20 Albanc uniforms .. back and Allaz the .. shoulders .. Alafajad .

5 - small muscles : 4 rounds each exercise and each time occurrences of Albay 12-15 costume .. triglyceride .. calves .. stomach .. wings .. .

6 - possible if the person Karsh Llano plays 4 times a week stomach exercises .

Fourth Question : For the most important supplements Shi in the drying period is burning fat and burning best about friends Hadricksa experience cut .

You can buy chrome from the pharmacy they are very help in burning fat.

Fifth question : to maintain muscle mass :

1 - If a person can buy Gelomattin
2 - If could not buy Gelomattin the must buy fish oil it maintains muscle mass, you can buy some vitamins beside him.

And if you did not choose one of two options I know you lost half the muscle mass .

Final tips :

1 - you've commented previously on the salt, the salt must take it , but quantities is very simple and very before the tournament with 3 days banned the use of salt because he locked up the water inside the body In the period before the tournament should not be discernible salt because it is through the chemical equation the water goes from the body during this period .

2 - For quantities of dietary supplements and dates taken this determined Alkaptin Default buy CMOS growth or according to the instructions written on the box .

3 - unspecified quantity of water , but the last 3 days , such as salt , but we must drink water " means the last 3 days for water ČÓ Mesh drink a lot because it helps in cleaning the body remains supplements " It's not like salt is strictly prohibited.

4 - This is followed by the program from 30-40 days and the body is 100 % dry...

Diet to have a male baby

 diet rich in sodium and potassium may help to determine the sex of the baby ( male baby or female)

Diet to be followed to have a male baby :
Water
- Do not drink mineral water


Beverages : -
Pets tea , coffee , cola , fruit juice, fresh or canned
Dairy :
- Do not drink milk in all its forms _ liquid or powder full or low-fat
- Do not eat ( yogurt - yogurt) , yoghurt and cream and sauces containing milk and ice cream
Cheeses :
Banned all types( white and yellow and soft)
Eggs:
- Egg yolk is forbidden , but allowed whiteness
- Can be included in the preparation of food once a week
- Sauces and creams containing  egg yolk are banned
Baking and Pastry :
- Bread and toast be allowed of the moderate amounts , preferably white bread to brown bread full
- Do not eat , semolina, rice and pastries barley and Popcorn
- Cornflakes allowed
- Pasta allowed in moderate amounts
- Biscuits allowed except milk and cheese biscuits
Nuts and grains :
Prevent eating almonds , hazelnuts , walnuts , pistachios and pistachio
- Grains , dry vegetables ,all allowed except Chickpeas and sesame, sunflower
- Soy beans, in small quantities
- Prefer to eat white beans , peas and lentils
Baked :
- Allows eating sweets that do not contain any ( milk , egg yolk , chocolate, caramel and cocoa )
- Allowed eating biscuits , cakes, croissants, bread with bib , pies , fruit
- Allows eating honey , jam , jelly , sugar
- Prevents the intake of cocoa , chocolate and caramel
Fatty substances :
- allows eating butter , margarine and vegetable oils
Vegetables:
- Favored eat eggplant , mushrooms, pumpkin  , tomatoes , legumes (such as beans , white beans )
- Allows for small quantities : artichokes , asparagus , chicory , broccoli , cucumber , zucchini , cabbage , corn , turnips , onions , parsley , peas
- Prevents eating Swiss chard , garlic, cress , spinach , beans, vegetables , leek , lettuce , broccoli
Fruits:
- Allowed certain Balah , figs , peaches, raisins , apricots , coconuts, chestnuts
Meat:
- Are allowed in any quantity , cow , calf , sheep, goats , birds , chicken , preferably dried meat intake . , Smoked and salted
- Prefer to eat the internal organs , especially the liver and bone
Fish:
- All fish are allowed in any quantity .
- Prefer to eat dried and salted fish and smoked
- Favored eating Alhnklys , haddock , herring , salmon , tuna , trout , Sagmra , Moreh ,
- Caviar allowed
- Prevents cancer eating  lobsters and prawns (shrimp ) and snails or allowed in very small amounts once a week
Misc:
Must be a lot of salt , pickles , olives , mushrooms , ketchup .
- Allowed eating all types of soup and vinegar and canning
- All cooking methods are allowed ( grilled , poached , Rostow )
- Yeast food banned
This is a collection of important foods that help you to have a Male baby

child diet:A balanced diet for children between the first and second year

 children Consumes between the first and second year a lot of energy , and they need to take up nutrients and proteins in a balanced manner to ensure their healthy development .

You can provide your child a varied diet that contains the five food groups :
Bread , rice, potatoes and other starchy foods including yam ( sweet potato )
 this food group contribute in energy saving , and must constitute the main part of every meal. You can choose white bread and whole wheat bread .
Fruit and vegetable food group contributes to the provision of vitamins, minerals and fiber. You can make fruit at breakfast , vegetables and fruit for lunch and dinner. Children must be addressed between the first and second year 5 or more servings of fresh or frozen fruit , bottled or dried on a daily basis .
Meat , fish, eggs , beans and other protein sources Without dairy products such ( walnuts , almonds and other ) , lentils , dal lentils and tofu. Provide these types of food , iron and zinc . Advisable to eat foods from this group twice a day and eating oily fish once or twice a week .
Milk , cheese and yogurt. You can make 3 daily servings from this food group . child who is over the age of year needs the amount of milk is less than the younger the child , despite the importance of milk in this age. He needs to 3 cups of milk from 90 to 120 ml (3 to 4 ounces of liquid) . But, you have to give the child the amount of milk less if dealing with milk and cheese. Must stop using milk bottles from the age of the year , where you can give the child a full cow's milk instead of formula , but if the child is still dealing with his mother's milk .
Foods rich in fat  or sugar. The types of food this acceptable to children between the first and second year normally. It is not necessary to avoid these foods , but it is advisable to eat a minimum of them. You can always make candy in the main meals , but without allowing to it to be placed instead of other nutritious foods from other food groups .
Vitamin A supplementation and d . In the United Kingdom , it is advisable to children up to the age of five to take vitamin supplements that contain vitamins A and D because of the lack of access to an adequate amount of these vitamins in the food. Such supplements  help the growth of the child 's immune system as it ensures the growth of bones in a natural way .


You should avoid high - fat diets and salt and not to give the child between the first and second year dedicated to foods or slimming diet . The foods with low - calorie is not suitable for children due to its need for additional calories to promote growth. For foods and ready-made meals , preferably dealt with rare, unless they are prepared specifically for children . The best option is a healthy family food and useful . It is nutritious and economical , and allows you to prepare large quantities of meals and then divided into individual servings and store in the fridge and freezer .

The rules of proper diet to burn fat :the best diet you wishes

The rules of proper diet to burn fat :

1 - Trying to eat fruit in the late times instead of fatty meals , which may help to store fat , fruits easy when digestion and helps to reduce fat storage in the body.

2 - eating low- calorie soups and daily before food for the feeling of satiety .

3 - Avoid eating starchy foods rich in carbohydrates Such as potatoes, beans, lentils , couscous and brown rice ) after six o'clock in the evening .

4 - Trying to eat a large plate of salad vegetables before dinner to the fact that vegetable fiber that helps you feel full and helps to reduce fat storage in the body.

5 - Trying to eat small meals intermittent every two or three hours to reduce starve the body and maintain the body's ability to burn fat of the most important fundamentals of the food system that contributes to dissolve fat in two weeks and avoids sudden drop in energy due to starve the body .

6 -Have 30 minutes of exercise a day to help burn fat stored in the body .

7 - drink water frequently every two or three hours, drinking water helps a chemical reaction contributes to enable the body to extract nutrients from food and at the same time helps to burn excess fat in the body.

8 - always careful to follow the correct diet and try to avoid many of the common mistakes in the regulations food Other such as avoiding many of the important nutrients such as carbohydrates and starches...

this rules are important to burn fat to proper diet
at the end i wish to you get  the proper diet you want...

Diet to lose weight:to lose weight ( 1800 -2000 kcal)

Diet to lose weight ( 1800 kcal)

Breakfast:
- Half a cup of milk or milk sugar-free ( low-fat ) .
- One boiled egg or 30 grams ( 2 tsp ) white cheese slice low-fat or low-fat cheese .
-
1 /8of brown bread , a quarter of white bread Vd .
- Pill fruit .
Snack:
Fruit 3 pills pill unsweetened biscuits small in size.
Lunch:
- Green salad without fat.
- Vegetable soup without fat.
- 90 grams chicken or meat or fish without fat.
- ½ cup (6 tablespoons ) of rice or pasta , groats or for Vd bread .
- Pill fruit , half a cup of unsweetened juice .
Snack:
Cup fresh unsweetened juice , 3 pills Biscuit unsweetened small in size.

Dinner:
- Green salad without fat.
- Vegetable soup without fat.
-90 Grams chicken or meat or fish (or 5 tablespoons bean without fat or low - fat white cheese ).
- Half a cup of rice or potato pieces medium or 1 /8 of bread Vd .
- One fruit .
Snack:
Half a cup of milk or low - fat milk , fruit pill .

Diet to lose weight ( 2000 kcal)

Breakfast:
Cup milk or milk without sugar, low - fat .
- One boiled egg or 30 grams ( 2 tablespoons ).
- White low - fat cheese or 2 slice low-fat cheese .
- 5 olives .
- Sliced ​​tomatoes or cucumbers or lettuce .
- One fruit .
Snack:
One fruit - or half a cup of unsweetened juice .
Lunch: green salad without fat.
-90 Grams chicken or meat or fish without fat.
- Half a cup of cooked vegetables without fat.
- Three - quarters of a cup (8 tablespoons ) of rice or pasta .
-1 | 8  brown bread   or a quarter of white bread Vd .
- One fruit ,half cup fresh unsweetened juice .
Snack:
½ cup unsweetened juice , fresh 3 biscuits beads is unsweetened small in size .
Dinner: - green salad without fat.
- Vegetable soup without fat.
- 90 g chicken or meat or fish means  half almost desist or (6 tablespoons bean without fat or low - fat white cheese )
- Three-quarters of a cup of rice or pasta or 1 /8 of bread  Vd .
- Half a cup of cooked vegetables without fat.
- One fruit or half a cup of fresh unsweetened juice .
Snack:
Half a cup of milk low-fat, fruit pill .
The amount of 90 g= Half desist ..

- Half the vegetables cooked without fat .

I advise you that follow this diet without boring to lose the wight you want ...

Diet .................. Special diet for pregnant ...................... foods forbidden addressed to pregnant .................... . Proper foods for pregnant women

Prepare well for your diet, even if you eat properly

Since you are preparing to stage a day motherhood , it is important to do a lot of vitamins and minerals ( such as folic acid and iron ) and calories ( to some extent) and you are progressing in the stages of pregnancy .
If your diet is poor, is becoming increasingly important shift towards meals were delicious and nutritious and balanced . Cut down on foods is useful not only gives you the calories nutrient lacking or non-existent .
The body becomes more efficient when Waiting child , also takes better advantage of the energy that you get it through food. Usually, women do not need more calories during the first six months of pregnancy , and only about 200 extra calories a day between the third and seventh months of pregnancy. During the last three months of pregnancy, women need an additional 400 calories a day.
Equivalent to 200 calories :
• full two pieces of toast with jam , and half a cup of low - fat milk
• potato ( medium size) and 90 grams of grilled chicken breast
• full two slices of toast with 60 grams of low-fat cheese and half a cup of apple juice
The appetite that fluctuate and fluctuate during a pregnancy is the best indicator of the amount of food that you need :
• may impair your appetite in the first few weeks a lot , you do not feel you eat proper meals , especially if you suffer from disgust and nausea.
• In the middle of the journey of pregnancy , probably remain your appetite as it was before pregnancy or slightly increasing .
• You're going towards the final stage , multiply the chances of increased appetite. But if you suffer from heartburn or a feeling of fullness after eating, you workout multiple small meals and that may help .
The best rule in mind is to eat when you feel hungry . Do not worry about changing levels of appetite as long given advice about the types of foods that you need and getting your weight at a reasonable rate monitored by your doctor or midwife.


Eat the right kinds of fish




 We recommend that pregnant women and children who are under 16 years not to eat shark, swordfish , marlin , because they may contain unsafe levels of mercury natural .
It also recommends that pregnant women and nursing mothers or women planning to birth , not to eat more than 4 cans of tuna measurement center or two pieces of fresh tuna per week. We mean this advice two packets of tuna measuring the middle weighing each and every one of them 140 grams when cooking and 170 grams , which is raw. There are many options available from the fresh fish market and famous
Fish contains proteins, minerals, and vitamin D, and omega-3 fatty acids , which your child is unable to take advantage of them if it abstained completely. Know more about the benefits of fish for the growth of the fetus and how to introduce a balanced and appropriate quantity of fish to your diet .


Some foods are prohibited


During pregnancy, you should avoid the following foods :
• uncooked seafood such as oysters or sushi is frozen .
• white cheese , rotting , and blue , soft and rotten to slash blue . All of these species may contain " Listeria " , a bacteria that can harm your baby .
• well- cooked foods such as meat , chicken, and eggs ( you cook the meat to disappear any part pink , and eggs until it becomes rigid ) . All of them can be a source of bacteria harmful to an unborn baby
• We also must stay away from the liver and its derivatives such as liver sausage , for the possibility they contain large amounts of vitamin A retinol , which may affect doing it too much negative impact on the development of the fetus .
• It is important for some women to avoid peanuts and foods that contain it . If you or your spouse or any of the children have allergies such as hay fever , asthma or eczema , stay away from peanuts during pregnancy and breast-feeding reduces the chances of having a baby with a severe allergy to peanuts .
• may want to reduce the consumption of caffeine. Maybe this is it easy for women dealing with during the first stage of pregnancy , but this case does not apply to everyone. Why caffeine is considered a potential source of problems? Research has linked the consumption of more than 500 mg of this article a day and increase the likelihood of miscarriage or the birth of low- weight baby . Dry securing this aspect , you must abide by not more than three cups of instant coffee , or six cups of tea. Although there is no conclusive evidence that caffeine consumption in reasonable quantities can harm your baby , perhaps better shift to hot drinks and Coca-Cola .

Eat a vitamin and mineral tablets suitable for the pre - natal period


In an ideal world free of morning sickness and symptoms of food , it becomes a balanced diet summary of what you expect pregnant they need . But in the real world , you may believe tablets additional vitamins and minerals for pregnant women to meet their food needs .  ask your doctor about the need to pills , vitamins and minerals .
Folic acid is one of the disks that are dealt with is particularly important before getting pregnant and during the first three months of it. The B vitamin deficiency has to do with neural tube defects at birth , such as steel or spina bifida Ashram ( while not the backbone closes completely). Women are advised to take 0.4 mg (400 micro grams ) of folic acid in the form of tablets since planning to give birth until the twelfth week of pregnancy.
Some experts advise that taken from tablets containing 5 micro grams of vitamin D a day and that you can get through 3 cups of vitamin D fortified milk . If you do not you get a sufficient amount of sunlight on your skin , you may put yourself at risk of vitamin D deficiency . Visit your doctor about to get personal advice in this regard.
In later pregnancy, some women need to iron tablets . Is measured by the proportion of iron in your body throughout pregnancy , the doctor or midwife advise your additional individual needs .
If you are a strict vegetarian , or you have a specific health status , such as diabetes or gestational diabetes or preeclampsia , or anemia or a history of low birth weight , talk with your doctor or midwife about special disks that may need it .
However , remember that a lot of thing sometimes to the detriment : vitamin A pills , which may contain retinol , the animal form of vitamin A, can be toxic for you and your baby if consumed in large quantities . The vitamin A , which contains carotene type plant is safe in pregnancy. The high doses of most vitamins and minerals carry the possibility of damage to you and your child's growth .

Do not try to lose weight during pregnancy


The diets during pregnancy a source of danger to you and your child's development . Some diets lacking in iron , folic acid , and others a lot of important vitamins and minerals . Always remember that weight gain is a positive signs of pregnancy health .
The women who eat well and earn an appropriate weight , often give birth to healthy babies . If you eat whole , fresh foods and increase your weight , relax because your body will increase the magnitude !
If you are overweight , you can improve your diet by moving away from prepared foods and during exercise (but check with your doctor first in this regard ). Research has shown that in such circumstances, it is not getting more secure of kilograms or even less of your weight during pregnancy , because the fat stored in your body , your baby will provide the necessary calories .
Gradually increase the weight


Vary the process of increasing weight among persons associated with many factors . Clinics no longer prenatal care measure the weight of pregnant women as there is no conclusive evidence on the effect of weight gain in particular on child health .
It seems that the rate of weight gain during pregnancy is between 8 and 15 kg. Focus on the need to address the health food of a lot of carbohydrates , fruits and vegetables and a moderate amount of protein and little fat and sugars.
The importance of weight gain , such as the importance of an average year. Weights of most women increases slightly in the first stage of pregnancy and rises steadily registered the highest rate in the third phase which is more periods in which the fetus grows .

I eat several meals every few hours


Even if you do not feel hungry , your baby may be hungry, so try to eat every four hours. If morning sickness (or all day ) or lack of desire for food or heartburn or indigestion make eating a chore annoying , you may see the solution easier to eat five or six small meals instead of three main meals .
Remember that your child is in the process of growth and food needs to be constantly, so do not miss meals offer .

Treat yourself and enjoy food and drink on special occasions


You do not have to cut off completely with all your favorite foods just because you're pregnant. But we must not be modified foods , fast food and candy sugar - saturated Gen. basis for your diet. You can eat a banana as a snack instead of luxury ice cream , or drink iced fruit instead of the canned apricots in sugar juice . Do not feel guilty if swallowed pills on one occasion biscuits .

Diet:Global Strategy on Diet, Physical Activity

Unhealthy diets and physical inactivity forms constitute the main risk factors that lead to chronic disease.Reports of international and national experts and studies that reviewed the current scientific evidence recommends reaching certain levels with regard to nutrient intake for the prevention of chronic diseases.

It should be, with respect to diet, to include recommendations addressed to the population groups and individuals following points:To achieve the Diet high-value

Achieve energy balance and maintain a healthy weight

Reduction of energy intake of total fat and a shift from consumption of saturated fats to unsaturated fats and the trend towards getting rid of trans fat

Increased consumption of fruits and vegetables, beans and grain non-demineralized bran and nuts

Reducing the consumption of free sugars

Reducing the consumption of salt (sodium) from all sources and ensure that the consumer salt iodine.

And improve eating habits does not represent individual problem, but a problem for society as a whole. Therefore, it requires a multi-sectoral approach to population and the terms of reference and fits the prevailing cultural conditions. Until we get to the best diet...

Lose weight by a complete diet for 4 weeks:we share you the best

Basic information before you follow any diet to lose weight

Before you follow any system for weight loss is necessary to ensure suitability for the state of health ,   thorough medical examination , and make some laboratory tests ,this are some tips that should be followed with any diet ..

Regularity to eat three meals (best to lose weight)
You should eat three meals without deleting any meal, but  the time between meals not less than  five hours , and the food item can be deleted or more of any meal, but you can not delete the meal itself .

Switching between meals allowed
It is possible replace  the dinner meal by salad green or fresh fruit allowed , without that detracting from the effectiveness of the diet, can also be re- food meal at night instead of dinner, as well as can be replaced lunch dinner .

Some systems also feature the possibility of eating any food amounts of nutrients listed  , as long as you do not specify quantities , provided they do not add any food item not mentioned the meal .

Fluid intake is essential in the diet ..very important to lose weight
Must drink 2 cups of water before each meal , the greater the intake of water , the better , as is recommended to take large amounts of liquids allowed during the process of weight loss , and these fluids; are: water, tea,  , coffee, hibiscus , peppermint, cinnamon , Aletilio , star anise , lemon juice .. The Eating Diet vessels can father, and should preferably be tea without milk , but is not allowed to use regular sugar or fructose sweetener, and can be replaced by alternative sugars ; such as : Diet Sweet , Alkndrell ... Etc. .

Can be replaced salad by  vegetables poached
Some people prefer not to take salad, and in this case can be replaced salad  vegetables poached ; but prevents eating onions, carrots and peppers by salad, and can be eating with vegetables cooked only on the condition that the vegetables boiled water only , and forbidden potatoes, taro, and legumes such as peas and beans and chickpeas, lentils, thermos beans , and prevents the use stock fresh and cubes the like Almagi and others .

Starches can be replaced with each other and each other proteins
Meat, can bungle , can replace meat with fish or chicken grilled or boiled , taking into account that the meat completely free of fat, and that the chicks skinned , and forbidden mutton , and the tuna must drain completely from oil and rinsed with vinegar .

Starches can replace each other , it can be replace rice with pasta , or vice versa, taking into account not add margarine or oil or butter to the food, but allowed Add salt, pepper and spices and lemon .

Eating fresh vegetables between meals allowed ..lose weight
When you feel hungry can eat cucumbers and lettuce between meals , but completely prevent eating fruits between meals only when you feel very tired , and in this case could be dealt with the fruit of grapefruit, must also bear in mind that there are some fruits are prohibited during the diet ; are:  , mango , figs, bananas, apricots , grapes, , cream , and cherries .

Install the necessary weight after diet
Must be taken not to retrieve the lost weight after slimming process(lose weight) ; because this is harmful to health , and therefore must follow Cruise weight after the completion of the slimming process
in the end I hope you lose weight you want...

integrated diet free of any kind of doping:the best diet

Offer you this integrated diet free of any kind of doping

First -  breakfast containing

- Natural milk ( Balash powder ) because it contains high levels of calcium , about 350 ml .
- From one to two loaf  big ( source of carbohydrates or starches ( .
- Honey dish black medium-sized ( a source of iron and given high-calorie and energy ( .
- One or two cup yogurt ( source of calcium ( .
- 6-8  eggs preferably  sufficiency white because the value protein found in white The yolk fella some damage , such as raising cholesterol and sometimes cause allergic reactions in some people and whites of the eggs is one of the best types of animal protein easily absorbed by the body .
- Bean dish with oil average or Chief  ,  (  source of vegetable protein ).

Secondly - lunch   ( integrated diet)

- A large rice dish about 350 g or Macaroni also about 350 gm .
- Vegetable dish (any type  ) but I prefer spinach , because it have a large proportion of iron.
- Salad big contains all of the elements ( Islands - lettuce - radishes - tomato - cucumber - onions ) prefers Add oil and salt to Salad as the oil have a large amount of saturated fats  that increase muscle size unlike fat unsaturated this dish contains a high amount of vitamins , which help to strengthen the nerves.
-Loaf source of carbohydrates .
- For meat about 200 - 250 g , whether beef , preferably of the thigh or meat white ( chicken ) and preferably the issuance of chicken or fish , and I advise you fish because its high content of phosphorus , which gives high energy as it enters the installation ADP) (adinosine di phosphate) , which turns to (ATP) (adinosine tri phosphate) which is the main compound of energy in the body and also the best source of animal protein .
- It is possible to replace rice or pasta dish of mashed boiled potatoes plus mashed boiled eggs and this dish is very tasty and combines carbohydrates and animal protein at the same time .

Thirdly -dinner  ( integrated diet)

Such as breakfast but replaces the black honey white honey because it give  the body  the health and nutrition of high value .

Note: please stay away from soft drinks  and Chocolate.
This system(  integrated diet) will increase the weight with the training and attendance will notice a difference in weight after the first month at least 7.5 - 10 kg without resorting to supplement or artificial protein .
in the end i advise you to use this integrated diet Without getting bored...