The following six dishes have one common feature - they are perfect, they are faultless, they so as far as it is possible, are pure and ideal, after all they help to increase the muscular weight (provided that you are devoted to trainings), to burn fat, and also promote body improvement as a whole.  And that the most convenient, is full-fledged food for all day. 

It isn't sure, what it is better to eat for breakfast?  Dinner?  Dinner?  Now you learn!  And though, probably, you should pick up portions under the build, this food is considered quite universal for the athlete.  Enjoy yourself! 

Ideal breakfast 

4-6 egg whites + 2 whole eggs 
1 portion of porridge 
1 banana 
525 calories, 38 grams of protein, 59 grams of carbohydrates, 15 grams of fats 

Why? 

Eggs - a universal basis of bodybuilding, and also simple protein in the digestion, an impetus giving to muscles to growth.  Cream of wheat contains carbohydrates rich with energy, and bananas contain fructose and potassium which support formation of a glycogen in a liver and muscles for minimization of destruction of muscular fibers. 

Note to boryets with fat: 

Use instead of whole eggs only egg whites, thus you will minimize the maintenance of calories and fats in a breakfast.  Also replace banana with one cup of strawberry - still a minus of 50 calories. 

Ideal dinner 

170-250 grams of fast beef meat 
2 cups of macaroni 
3/4 cups of broccoli 
700 calories, 60 grams of protein, 83 grams of carbohydrates, 13 grams of fats 

Why? 

For construction of muscles there is nothing better than meat, it contains the creatine, all necessary amino acids, and also a full range of vitamins of group B, besides, it is saturated iron - the catalyst at energy production.  Paste contains carbohydrates which are so necessary for energy, and broccoli creates the connections supporting balance of fats in an organism. 

Note to fighters with fat: 

Watch amount of consumed carbohydrates during a dinner:  eat only 1 cup of macaroni and a double portion of broccoli, it will give you a few calories and a large amount of cellulose - so you will be able to control calories and feeling of hunger. 

Ideal pretraining snack 

(For an hour before training) 

1 cup of the fat-free cottage cheese 
4 slices of rye bread with 2 tablespoons of grape jam 
532 calories, 35 grams of protein, 89 grams of carbohydrates, 4 grams of fats 

Why? 

During training of squirrels from cottage cheese gets to blood and stops disintegration of muscles.  Grape jam gives sugar which lifts insulin, also minimizing destruction.  Rye bread is the slow carbohydrates preventing decrease in sugar in blood. 

Note to fighters with fat: 

Eat 1/2 glasses of rice and 1-2 tablespoons of raisin. 

Ideal having a snack at any time 

(Sandwich from a turkey) 

2 slices of wholegrain bread 
2-3 plates of the fat-free cheese 
3-4 plates of a breast of a turkey 
mustard and fat-free mayonnaise 
316 calories, 36 grams of protein, 34 grams of carbohydrates, 4 grams of fats 

Why? 

Convenience, and also so necessary sixth meal in day.  The balanced combination of proteins, carbohydrates and fats in this sandwich is ideally suited for construction of your muscles. 

Note to fighters with fat: 

Choose bread with the lowered content of carbohydrates to keep calories under control. 

Ideal dinner 

1 chicken breast (220 grams) 
1 sweet potato 
603 calories, 69 grams of protein, 61 grams of carbohydrates, 7 grams of fats

Why?

The combination of carbohydrates and proteins in this dish raises level of insulin in blood, promoting improvement of a hormonal background which is ideally suited for growth of muscles. Holes are digested slowly, thereby helping to support this Wednesday, and low-fat protein as this chicken breast, helps to keep a tight rein on fats.

Note to fighters with fat:
Eat only a half a hole and replace high-calorific vegetable mix with less high-calorie vegetable, for example, green beans.