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...