NAME : MOHAMMED 330 [SILVER]

START DATE : 13/11/2022

END DATE : 13/2/2023

3 MONTHS

BALANCED DIET 🍏 🥩
 ‫‪Client Data‬‬
‫ﺻدﯾﻘﻲ ﻣﺣﻣد 🌹‬

‫أﻗدم ﻟك اﻟﺑرﻧﺎﻣﺞ اﻟﺗدرﯾﺑﻲ اﻟﺧﺎص ﺑك اﻟﻣﻛون ﻣن ﺟداول ﺗﻐذﯾﺔ وﺟداول ﺗدرﯾﺑﯾﺔ ﻣﺻﻣﻣﺔ ﻟﮭدﻓك وھو‬
‫زﯾﺎدة اﻟﻛﺗﻠﺔ اﻟﻌﺿﻠﯾﺔ وﺗﻘﻠﯾل ﻧﺳﺑﺔ اﻟدھون‪.‬‬

‫🤕‬ ‫▪ اﻹﺻﺎﺑﺎت‬
‫ﻻ ﯾ و ﺟد ‪.‬‬

‫▪اﻟﻧظﺎم اﻟﻐذاﺋﻲ 🍏‬

‫داﯾت ﻣﺗوازن ﻣﺗﻛﺎﻣل اﻟﻌﻧﺎﺻر اﻟﻐذاﺋﯾﺔ ﻣﺗوﺳط اﻟﺳﻌرات اﻟﺣرارﯾﺔ‪ ،‬ﻣﻛون ﻣن ‪ ٥‬وﺟﺑﺎت ﺣﺳب رﻏﺑﺗك ‪.‬‬

‫📜‬ ‫▪ اﻻرﺷﺎدات‬
‫إﻗرا اﻹرﺷﺎدات واﻟـ ‪ FAQ‬ﻛوﯾس ﺟدا ﺟدا وإﻟﺗزم ﺑﯾﮭم ﻹﻧك ھﺗﻼﻗﻲ ﻓﯾﮭم إﺟﺎﺑﺎت ﻛل اﻷﺳﺋﻠﺔ اﻟﻠﻲ‬
‫ﻣﻣﻛن ﺗﯾﺟﻲ ﻓﻲ ﺑﺎﻟك ﺑدوم ﻣﺎ ﺗﺣﺗﺎج ﺗﺳﺄل وﻣﻼﺣظﺎت ﻣﮭﻣﺔ ھﺗﺳﺎﻋدك ﻓﻲ ﺗطﺑﯾق اﻟﺑرﻧﺎﻣﺞ ﺑﺷﻛل ﺳﻠﯾم‪.‬‬

‫▪ﻧﻘطﺔ أﺧﯾرة‬
‫ﻋﺎﯾزك ﺗﻌرف إﻧﻲ ﻗرﯾت ﻛل ﻛﻠﻣﺔ إﻧت ﻛﺗﺑﺗﮭﺎ وﻋﻣﻠت اﻟﺑرﻧﺎﻣﺞ ده ﺑﺣب وﻗﻣﺔ اﻟﺗرﻛﯾز ﻋﻠﺷﺎن ﺗﻛﺳر ﻛل‬
‫اﻟﺣواﺟز واﻟﺻﻌوﺑﺎت وﻧوﺻل ﻟﻧﺗﯾﺟﺔ ﺗﺷوﻓﮭﺎ ﻷو ‪.‬ل ﻣرة ﻓﻲ ﺣﯾﺎﺗك‪ ،‬وأوﻋدك ھﺗوﺻل ﻟﻔورﻣﺔ ﺟدﯾدة‬
‫ﻋﻠﯾك‪ ..‬أﻧﺎ ﻋﻣﻠت دوري ﻓﻲ اﻟﻣﮭﻣﺔ وﺑﺎﻗﻲ دورك ﯾﺎ ﺑطل‪.‬‬

‫ﻋﺎﯾزك ﺗﺗﺎﺑﻌﻧﻲ ﺑﺻور ﺟدﯾدة وﻣﯾزاﻧك ﻛل ﺷﮭر ﻋﻠﺷﺎن اﺷوف اﻟﺗطورات‪.‬‬

‫‪WEIGHT : 92.9 Kg‬‬ ‫ﺑﺎﻟﺗوﻓﯾق 🌺 ‪.‬‬

‫‪SUPPLEMENTS‬‬ ‫💊‬ ‫اﻟﻣﻛﻣﻼت اﻟﻐذاﺋﯾﺔ‬

‫‪OMIGA 3‬‬ ‫‪MULTI-VITAMIN‬‬ ‫‪CREATINE‬‬ ‫‪WHEY PROTIEN‬‬

‫‪ ٥‬ﺟرام ﻗﺑل اﻟﺗﻣرﯾن‬ ‫‪ ٢‬ﺳﻛوب ﯾوﻣﯾﺎ‬

‫‪ ٣‬ﺣﺑﺎت ﻋﻠﻰ ﻣدار اﻟﯾوم‬ ‫‪ ١‬ﻛﺑﺳوﻟﺔ ﯾوﻣﯾﺎ‬ ‫‪ ٥‬ﺟرام ﺑﻌد اﻟﺗﻣرﯾن‬
‫]‪[CENTRUM‬‬

‫• ﺟﻣﯾﻊ اﻟﻣﻛﻣﻼت ]واي ﺑروﺗﯾن ‪ -‬أوﻣﯾﺟﺎ ‪ - ٣‬ﻛرﯾﺎﺗﯾن ‪ -‬ﻣﺎﻟﺗﻲ ﭬﺎﯾﺗﻣن ‪ -‬إﻟﺦ‪ [...‬ﺗؤﺧذ ﻓﻲ أﯾﺎم اﻟراﺣﺔ ﺑﻧﻔس اﻟﺟرﻋﺎت‬
‫أﻣﺎﻛن ﺷراء اﻟﻣﻛﻣﻼت ﻣن داﺧل ﻣﺻر أطﻠب اﻟﻣﻛﻣﻼت واﻟﻣواد اﻟﻐذاﺋﯾﺔ ﻣن‬
‫اﻟﻣﻌﺗﺎدة ﻓﻲ أي وﻗت ﻋﻠﻰ ﻣدار اﻟﯾوم‪ ،‬ﻋدا ﻣﻛﻣﻼت اﻟطﺎﻗﺔ ) )‪ Pre workout‬ﺗؤﺧذ ﻗﺑل اﻟﺗﻣرﯾن ﻓﻘط‪.‬‬
‫‪Maxmuscle & Organic nation‬‬ ‫•اﻟﻣﻛﻣﻼت ﺗؤﺧذ ﺑﺄي ﻛﻣﯾﺔ ﺗﻔﺿﻠﮭﺎ ﻣن اﻟﻣﺎء‪.‬‬
‫•اﻟﻣﻛﻣﻼت ﻻ ﺗؤﺧذ ﻣﻊ اﻟﺣﻠﯾب ﻻﻧﮫ ﯾﺑطﺊ اﻹﻣﺗﺻﺎص‪ ،‬ﻛﻣﺎ أﻧﮫ ﯾﺿﯾف ﺳﻌرات ﺣرارﯾﺔ إﻟﻰ ﻧظﺎﻣك اﻟﻐذاﺋﻲ‪.‬‬
‫وﻣﺎﺗﻧﺳﺎش ﺗﻛﺗب ﻛود اﻟﺧﺻم ‪Momaher‬‬ ‫•ﯾﻣﻛن ﻣزج ﺟﻣﯾﻊ أﻧواع اﻟﻣﻛﻣﻼت ﻓﻲ ﻧﻔس اﻟﺷﯾﻛر‪.‬ﻣﺛﺎل ]ﻛرﯾﺎﺗﯾن ‪ +‬واي ﺑروﺗﯾن ‪ +‬ﺑﯾﺗﺎ آﻻﻧﯾن‪ ..‬إﻟﺦ[‪.‬‬
‫•ﺳﻛوب واي ﺑروﺗﯾن = ‪ ١٠٠‬ﺟرام ﺻدور | ﻟﺣم | ﺳﻣك‬
‫ﻋﻠﺷﺎن ﺗﺎﺧد ﺧﺻم ‪ %١٠‬ﻋﻠﻰ اﻻوردر‪.‬‬ ‫•ﺳﻛوب ﻛﺎرﺑوھﯾدرات = ‪ ١٥٠‬ﺟرام أرز | ﺑطﺎطس | ﺑطﺎطﺎ‬

‫‪1‬‬
 ‫‪First & Third week‬‬
‫▪ﺳﻛوب واي ﺑروﺗﯾن ]ﻗﺑل اﻟﺗﻣرﯾن[‬
‫▪ﺳﻛوب واي ﺑروﺗﯾن ]ﺑﻌد اﻟﺗﻣرﯾن[‬

‫‪ ٣٠‬ﺟرام ﺷوﻓﺎن‬
‫‪Meal‬‬ ‫‪١٠٠‬ﻣل ﺣﻠﯾب ]ﺧﺎﻟﻲ اﻟدﺳم[‬
‫‪ ٣٠‬ﺟرام ﻣﻛﺳرات‬
‫‪1‬‬ ‫‪ ١٠٠‬ﺟرام ﻣوز‬

‫‪Meal‬‬ ‫‪ ١٠٠‬ﺟرام أرز | ﺑطﺎطﺎ | ﺑطﺎطس‬

‫‪ ١٠٠‬ﺟرام ﺻدور‬

‫‪2‬‬ ‫‪ ١٠٠‬ﺟرام ﺧﯾﺎر | ﺑروﻛﻠﻲ‬

‫‪Meal‬‬ ‫‪ ١٥٠‬ﺟرام ﺻدور‬

‫‪ ١٠٠‬ﺟرام ﺑروﻛﻠﻲ | ﻓﻠﻔل‬

‫‪3‬‬

‫‪Meal‬‬ ‫‪ ١٠٠‬ﺟرام أرز | ﺑطﺎطﺎ | ﺑطﺎطس‬

‫‪ ١٥٠‬ﺟرام ﺻدور‬
‫‪4‬‬

‫‪Meal‬‬ ‫‪ ٣٠‬ﺟرام ﻣﻛﺳرات‬

‫‪ ١٥٠‬ﺟرام ﺗﻔﺎح | ﻛﯾوي‬

‫‪5‬‬

‫اﻟﺳﻌرات اﻟﺣرارﯾﺔ ‪١٨٣٠‬‬

‫اﻟﻛﺎرﺑوھﯾدرات ‪ ١٣٥‬ﺟرام‬
‫اﻟﺑروﺗﯾن‪ ٢١٠‬ﺟرام‬
‫اﻟدھون ‪ ٥٠‬ﺟرام‬
‫‪2‬‬
 ‫‪Second&Fourth week‬‬
‫▪ﺳﻛوب واي ﺑروﺗﯾن ]ﻗﺑل اﻟﺗﻣرﯾن[‬
‫▪ﺳﻛوب واي ﺑروﺗﯾن ]ﺑﻌد اﻟﺗﻣرﯾن[‬

‫‪ ١٠٠‬ﺟرام ﺑطﺎطس | ﺑطﺎطﺎ‬

‫‪Meal‬‬ ‫‪ ١٠٠‬ﺟرام ﻓول‬
‫ﺷرﯾﺣﺗﯾن ﺷﯾدر ]ﻻﯾت[ | ‪ ٣٠‬ﺟرام ﻣوزارﯾﻼ ]ﻻﯾت[‬
‫‪1‬‬ ‫‪ ١٠٠‬ﺟرام اﻧﺎﻧﺎس | ﺧوخ‬

‫‪Meal‬‬ ‫‪ ١٠٠‬ﺟرام أرز | ﺑطﺎطس | ﺑطﺎطﺎ‬

‫‪ ١٠٠‬ﺟرام ﺻدور‬
‫‪ ١٠٠‬ﺟرام ﺑروﻛﻠﻲ | ﺧﯾﺎر‬
‫‪2‬‬

‫‪Meal‬‬ ‫‪ ١٥٠‬ﺟرام ﺻدور‬

‫‪ ١٠٠‬ﺟرام ﺑروﻛﻠﻲ | ﺧﯾﺎر‬

‫‪3‬‬

‫‪Meal‬‬ ‫‪ ١٠٠‬ﺟرام أرز | ﺑطﺎطﺎ | ﺑطﺎطس‬

‫‪ ١٥٠‬ﺟرام ﺻدور‬

‫‪4‬‬

‫‪Meal‬‬ ‫‪ ١٠٠‬ﺟرام زﺑﺎدي ]ﻻﯾت[‬

‫‪ ٤٠‬ﺟرام ﻣﻛﺳرات‬
‫‪5‬‬ ‫‪ ٣٥٠‬ﺟرام ﺑطﯾﺦ | ﻓراوﻟﺔ‬

‫اﻟﺳﻌرات اﻟﺣرارﯾﺔ ‪١٨٠٠‬‬

‫اﻟﻛﺎرﺑوھﯾدرات ‪ ١٤٠‬ﺟرام‬
‫اﻟﺑروﺗﯾن ‪ ٢٢٠‬ﺟرام‬
‫اﻟدھون ‪ ٤٠‬ﺟرام‬
‫‪2‬‬
‫‪3‬‬
 ‫ﺑ دا ﺋ ل ا ﻷ ط ﻌ ﻣ ﺔ‬

‫ﻣﻣﻛن ﻧﺑدل اﻟﻛﺎرﺑوھﯾدرات ﺑﺣﺎﺟﺔ ﻣن اﻻﺧﺗﯾﺎرات ﻓﻲ ﺧﺎﻧﺔ اﻟﻛﺎرﺑوھﯾدرات ﺑﻧﻔس اﻟوزن‪.‬‬

‫ﻣﻣﻛن ﻧﺑدل اﻟﺑروﺗﯾن ﺑﺣﺎﺟﺔ ﻣن اﻻﺧﺗﯾﺎرات ﻓﻲ ﺧﺎﻧﺔ اﻟﺑروﺗﯾن ﺑﻧﻔس اﻟوزن‪.‬‬
‫ﻣﻣﻛن ﻧﺑدل دھون ﺑﺣﺎﺟﺔ ﻣن اﻻﺧﺗﯾﺎرات ﻓﻲ ﺧﺎﻧﺔ دھون ﺑﻧﻔس اﻟوزن‪.‬‬
‫ﻣﻣﻛن ﻧﺑدل ﻣﻛﺳرات ﺑﺣﺎﺟﺔ ﻣن اﻻﺧﺗﯾﺎرات ﻓﻲ ﺧﺎﻧﺔ اﻟﻣﻛﺳرات ﺑﻧﻔس اﻟوزن‪.‬‬
‫ﻣﻣﻛن ﻧﺑدل ﻓﺎﻛﮭﮫ ﺑﺣﺎﺟﺔ ﻣن اﻻﺧﺗﯾﺎرات ﻓﻲ ﺧﺎﻧﺔ اﻟﻔﺎﻛﮭﮫ ﺑﻧﻔس اﻟوزن‪.‬‬
‫ﻣﻣﻛن ﻧﺑدل اﻟﺑﻘوﻟﯾﺎت ﺑﺣﺎﺟﺔ ﻣن اﻻﺧﺗﯾﺎرات ﻓﻲ ﺧﺎﻧﺔ اﻟﺑﻘوﻟﯾﺎت ﺑﻧﻔس اﻟوزن‪.‬‬
‫ﻣﻣﻛن ﻧﺑدل اﻟﺧﺿروات ﺑﺣﺎﺟﺔ ﻣن اﻻﺧﺗﯾﺎرات ﻓﻲ ﺧﺎﻧﺔ اﻟﺧﺿروات ﺑﻧﻔس اﻟوزن‪.‬‬

‫اﻟﻣﻛﺳرات🥜‬ ‫اﻟدھون🥑‬ ‫🍗‬ ‫اﻟﺑروﺗﯾن‬ ‫ﻛﺎرﺑوھﯾدرات🥔‬

‫‪ -‬ﻋﯾن ﺟﻣل‬ ‫‪ -‬ﺳوداﻧﻲ‬ ‫‪ -‬ﺗوﻧﺔ‬ ‫‪ -‬ﺻدور دﺟﺎج‬ ‫‪ -‬ﻛﯾﻧوا‬ ‫‪ -‬أرز أﺑﯾض‬

‫‪ -‬زﯾت زﯾﺗون‬
‫‪ -‬ﻓﺳﺗق‬ ‫‪ -‬ﻛﺎﺟو‬ ‫‪ -‬زﯾت ﺟوز ھﻧد‬ ‫‪ -‬ﺳﺎﻟﻣون‬ ‫‪ -‬ﻟﺣﻣﺔ ﺣﻣراء‬ ‫‪ -‬ﺑطﺎطس‬ ‫‪ -‬أرز ﺑﺳﻣﺗﻲ‬
‫‪ -‬زﯾت ﻛﺗﺎن‬
‫‪ -‬زﺑدة ﻣﻛﺳرات‬ ‫‪ -‬ﺑ ﻧ دق‬ ‫‪ -‬زﺑدة‬ ‫‪ -‬ﺳﻣك‬ ‫‪ -‬ﺻدور روﻣﻲ‬ ‫‪ -‬ﺑطﺎطﺎ ﺣﻠوة‬ ‫‪ -‬أرز ﺑﻧﻲ‬
‫‪ ١٠٠‬ﺟرام اﻓوﻛﺎدو =‬
‫‪ -‬ﻟوز‬ ‫‪ -‬ﺟﻣﺑري‬ ‫‪ -‬ﻛﺑدة ﺑﻘري‬ ‫‪ -‬ﻣﻛروﻧﺔ ﺑﻧﻲ‬ ‫‪ -‬ﻓرﯾك‬
‫‪ ١٨‬ﺟرام زﯾت زﯾﺗون | ‪ ٢٠‬ﺟرام زﺑدة‬

‫‪ -‬ﻛﺑدة دﺟﺎج‬

‫🥬‬ ‫اﻟﺧﺿروات‬ ‫🫘‬ ‫اﻟﺑﻘوﻟﯾﺎت‬ ‫🍎‬ ‫اﻟﻔﺎﻛﮭﺔ‬

‫‪ ١٠٠‬ﺟرام ﻣوز= ‪ ١٥٠‬ﺟرام ﺗﻔﺎح‬
‫‪ -‬ﺳﺑﺎراﺟوس‬ ‫‪ -‬ﺧس‬ ‫‪ -‬ﻓول‬
‫‪ ١٠٠‬ﺟرام ﻣوز=‪ ٣٠٠‬ﺟرام ﺑطﯾﺦ‬
‫‪ -‬ﻛﺎﺑوﺗﺷﺎ‬ ‫‪ -‬ﺑروﻛﻠﻲ‬
‫‪ -‬ﺑﺎزﻻء‬
‫‪ ٣٠٠‬ﺟرام ﺑطﯾﺦ=‪٢٥٠‬ﺟرام ﺧوخ‬
‫‪ -‬ﺧﯾﺎر‬ ‫‪ -‬ﻗرﻧﺑﯾط‬
‫‪ -‬ﺣﻣص‬
‫ﺑطﯾﺦ = ﻛﻧﺗﺎﻟوب = ﻓراوﻟﺔ‬ ‫‪-‬‬
‫‪ -‬ﻓﻠﻔل أﺧﺿر‬ ‫‪ -‬ﺳﺑﺎﻧﺦ‬
‫‪ -‬ﻓﺎﺻوﻟﯾﺎ ﺣﻣراء‬ ‫ﻓراوﻟﺔ = ﻛرﯾز = ﺗوت ﺑري‬ ‫‪-‬‬
‫‪ -‬ﻓﻠﻔل أﻟوان‬ ‫‪ -‬ﺑﺎﻣﯾﺔ‬
‫‪ -‬ﻓﺎﺻوﻟﯾﺎ ﺑﯾﺿﺎء‬ ‫ﻛﻣﺛرى = ﺗﻔﺎح = ﺧوخ‬ ‫‪-‬‬
‫‪ -‬ﺟرﺟﯾر‬ ‫‪ -‬ﻓﺎﺻوﻟﯾﺎ ﺧﺿراء‬
‫‪ -‬ذرة ﺣﻠوة‬ ‫ﻛﯾوي = ﺑرﺗﻘﺎل = ﯾوﺳﻔﻲ‬ ‫‪-‬‬
‫‪ -‬ﻛوﺳﺔ‬

‫‪44‬‬
 ‫إرﺷﺎدات اﻟﻧظﺎم اﻟﻐذاﺋﻰ‬
‫• ﯾﺗم وزن ﺟﻣﯾﻊ أﻧواع اﻟطﻌﺎم ﺑﻌد اﻟطﮭﻲ‪ ،‬ﻋدا اﻟﺷوﻓﺎن‪.‬‬

‫• ﯾﺗم وزن اﻟﻠﺣوم واﻻﺳﻣﺎك ﺧﺎﻟﯾﺔ ﻣن اﻟﻌظﺎم واﻟﺟﻠود‪.‬‬

‫• ﻋﻧد اﻟﺷﻌور ﺑﺎﻟﺟوع ﯾﻣﻛن إﺿﺎﻓﺔ اﻟﺳﻠطﺔ واﻟﺧﺿروات ﺑﺄي ﻛﻣﯾﺔ ﻣﻊ اﻟوﺟﺑﺎت‪.‬‬
‫*ﻣﻠﺣوظﺔ ھﺎﻣﺔ‪] :‬اﻟﺑطﺎطس ﻟﯾﺳت ﺧﺿروات وﻟﻛﻧﮭﺎ ﻧﺷوﯾﺎت[‬

‫• ﻓﻲ ﺣﺎﻟﺔ ﻋدم ﺗﻔﺿﯾل ﺑﻌض أﻧواع اﻟﺧﺿروات ﯾﻣﻛن إﺳﺗﺑداﻟﮭﺎ ﺑﺄﺧرى ﺑﻧﻔس اﻟوزن )ﻛوﺳﺔ ‪ -‬ﺑﺎﻣﯾﺔ ‪ -‬ﻓﺎﺻوﻟﯾﺎ ﺧﺿراء ‪-‬‬
‫ﺑروﻛﻠﻲ ‪ -‬ﺧس ‪ -‬ﻗرﻧﺑﯾط ‪ -‬ﺧﯾﺎر ‪ -‬ﺳﺑﺎﻧﺦ(‪.‬‬

‫• ﻓﻲ ﺣﺎﻟﺔ ﻋدم ﺗﻔﺿﯾل ﺑﻌض أﻧواع اﻟﺑروﺗﯾن ﻛﺎﻟﺳﻣك واﻟﺗوﻧﺔ واﻟﻛﺑدة ﯾﻣﻛن إﺳﺗﺑداﻟﮭﺎ ﺑﺄﺧري ﻣﺛل اﻟﻔراخ واﻟﻠﺣﻣﺔ واﻟﻌﻛس‬
‫ﺑﻧﻔس اﻟوزن )ﺟﻣﯾﻊ أﻧواع اﻟﺑروﺗﯾن ﺗﺳﺗﺑدل ﺑﺑﻌﺿﮭﺎ اﻟﺑﻌض ﺣﺳب اﻟﻣﻔﺿل واﻟﻣﺗﺎح(‪.‬‬

‫• ھذه اﻟﻌﻼﻣﺔ | ﺗﻌﻧﻲ اﻻﺧﺗﯾﺎر ﺑﯾن اﻷﻧواع اﻟﻣﺗﺎﺣﺔ‪ ..‬ﻣﺛﺎل ]ﺻدور | ﻟﺣﻣﺔ | ﺳﻣك[ ]أرز | ﺑطﺎطس | ﺑطﺎطﺎ[ ﯾﻌﻧﻲ اﺧﺗﯾﺎر ﻧوع‬
‫واﺣد ﻓﻘط ﻣن اﻟﺛﻼﺛﺔ‪.‬‬

‫• ﯾﺣب ﺷرب ﻣﺎﻻ ﯾﻘل ﻋن ‪ ٥-٤‬ﻟﺗر ﻣﺎء ﯾوﻣﯾﺎ‪.‬‬

‫• ﻛﻣﯾﺔ اﻟﻣﺎء اﻟﻣﺳﺗﮭﻠﻛﺔ ﻣﻊ اﻟﻣﻛﻣﻼت اﻟﻐذاﺋﯾﺔ ﺗﺣﺳب ﻣن ﺿﻣن ﻛﻣﯾﺔ اﻟﻣﺎء اﻟﻣطﻠوﺑﺔ ﯾوﻣﯾﺎ‪.‬‬

‫• ﯾﻣﻛن اﻟﺗﻐﯾﯾر ﺑﯾن اﻟﻣﻛﺳرات ]اﻟﺳوداﻧﻲ واﻟﻠوز و اﻟﻛﺎﺷو[ ﺣﺳب اﻟﻣﺗﺎح‪.‬‬

‫• اﻟﻣﻛﺳرات ﺑﺟﻣﯾﻊ أﻧواﻋﮭﺎ ﺗﻛون ﻏﯾر ﻣﺣﻣﺻﺔ وﺑدون ﻣﻠﺢ‪.‬‬

‫• ﻣﺳﻣوح ﺑﺈﺳﺗﺧدام اﻟﺳﻛر اﻟداﯾت واﻟﺧﺎﻟﻲ ﻣن اﻟﺳﻌرات‪.‬‬

‫• ﻣﺳﻣوح ﺑﺎﻟﺑﯾﺑﺳﻲ اﻟداﯾت واﻟﻛوﻛﺎﻛوﻻ زﯾرو وﺟﻣﯾﻊ اﻟﻣﺷروﺑﺎت اﻟﺗﻲ ﻻ ﺗﺣﺗوي ﻋﻠﻰ اﻟﺳﻛرﯾﺎت ]ﺷﺎي ‪ -‬ﻗﮭوة ‪ -‬ﯾﻧﺳون ‪ -‬ﺣﻠﺑﺔ‬
‫‪ ..‬إﻟﺦ[‪.‬‬

‫• ﻣﺳﻣوح إﺿﺎﻓﺔ اﻟﺑﺻل واﻟﻔﻠﻔل واﻟﺛوم واﻟطﻣﺎطم ﺑﺄي ﻛﻣﯾﺔ ﻓﻲ ﺗﺣﺿﯾر اﻟوﺟﺑﺎت‪.‬‬

‫• ﻣﺳﻣوح ﺑﺎﻟﺻوﺻﺎت ‪ Sauce‬اﻟﺗﻲ ﻻ ﺗﺣﺗوي ﻋﻠﻰ ﺳﻌرات ﺣرارﯾﺔ‪.‬‬

‫• ﯾﻣﻛن إﺿﺎﻓﺔ اﻟﺗواﺑل اﻟﺣﺎرة واﻟﺑﮭﺎرات إﻟﻰ اﻟطﻌﺎم‪.‬‬

‫• ﻣﺳﻣوح ﺑﺈﺿﺎﻓﺔ اﻟﻣﻠﺢ ﻟﻠﻧظﺎم اﻟﻐذاﺋﻲ ‪ ٣-٢‬ﺟرام ﯾوﻣﯾﺎ‪.‬‬

‫• ﺟﻣﯾﻊ اﻟوﺟﺑﺎت ﯾﻣﻛن طﮭﯾﮭﺎ ﻣﺷوﯾﺔ أو ﻣﺳﻠوﻗﺔ أو ﺑﺄي طرﯾﻘﺔ ﺻﺣﯾﺔ ﺗﻔﺿﻠﮭﺎ ﺑدون دھون أو زﯾوت‪.‬‬

‫• ﻋﻧد وﺟود زﯾت زﯾﺗون أو زﺑدة ﻓﻲ ﻧظﺎﻣك اﻟﻐذاﺋﻲ ﯾﻣﻛﻧك إﺳﺗﺧداﻣﮫ ﻓﻲ طﮭﻲ اﻟطﻌﺎم أو ﻗﻠﻲ اﻟﺑﯾض أو ﻋﻠﻰ اﻟﺳﻠطﺔ ﻓﻲ ﺣدود‬
‫ا ﻟ ﻛﻣ ﯾ ﺔ ا ﻟ ﻣ ﺣ د د ة ﻟ ك‪.‬‬

‫• ﻓﻲ ﺣﺎﻟﺔ ﻋدم وﺟود زﯾت زﯾﺗون أو زﺑدة ﻓﻲ اﻟﻧظﺎم اﻟﻐذاﺋﻲ ﯾﻣﻛن ﻗﻠﻲ اﻟﺑﯾض ﺑﻣﺳﺢ اﻟطﺎﺳﺔ ﺑﻧﻘطﺔ زﯾت واﺣدة أو ﺑﺈﺳﺗﺧدام‬
‫اﻟزﯾوت اﻟﺧﺎﻟﯾﺔ ﻣن اﻟﺳﻌرات‪.‬‬

‫• ﯾﻣﻛن اﻟﺟﻣﻊ ﺑﯾن وﺟﺑﺗﯾن أو ﺗﺑدﯾل ﺗرﺗﯾب اﻟوﺟﺑﺎت ﻟﺗﺗواﻓق ﻣﻊ ظروف ﯾوﻣك‪.‬‬

‫• اﻟوﻗت ﺑﯾن اﻟوﺟﺑﺔ واﻷﺧري ﯾﻛون ﻣن ﺳﺎﻋﺗﯾن إﻟﻰ ‪ ٤‬ﺳﺎﻋﺎت‪.‬‬

‫• اﻟﺗﻣرﯾن ﯾﻔﺿل أن ﯾﻛون ﺑﻌد ﺳﺎﻋﺔ إﻟﻲ ﺳﺎﻋﺗﯾن ﻣن ﺗﻧﺎول اﻟوﺟﺑﺔ‪.‬‬

‫• اﻟﻧوم ﻣن ‪ ٦‬ﻟـ ‪ ٨‬ﺳﺎﻋﺎت ﯾوﻣﯾﺎ وﯾﻔﺿل ﺑﺎﻛرا‪.‬‬

‫• ﻣﻣﻧوع ﻧﮭﺎﺋﯾﺎ إﺳﺗﺧدام اﻟﺳﻛر اﻻﺑﯾض واﻟﺑﻧﻲ واﻟﻌﺳل وﺧﻼﻓﮫ‪.‬‬

‫• ﻣﻣﻧوع ﻧﮭﺎﺋﯾﺎ اﻟﺷﯾﺑﺳﻲ واﻟﺑﯾﺑﺳﻲ اﻟﻌﺎدي واﻟﺣﻠوﯾﺎت واﻟوﺟﺑﺎت اﻟﺳرﯾﻌﺔ ﺑﻛل أﻧواﻋﮭﺎ‪.‬‬

‫• ﻣﻣﻧوع ﻧﮭﺎﺋﯾﺎ إﺿﺎﻓﺔ أي ﻧوع ﻣن اﻟﻛﺎرﺑوھﯾدرات )ﻋﯾش‪-‬أرز‪-‬ﻣﻛروﻧﺔ‪-‬ﺷوﻓﺎن ‪ ..‬إﻟﺦ( زﯾﺎدة ﻋن اﻟﻣﺣدد ﻓﻲ ﻧظﺎﻣك اﻟﻐذاﺋﻲ‪.‬‬

‫• ﻣﻣﻧوع ﻧﮭﺎﺋﯾﺎ إﺿﺎﻓﺔ أي ﻧوع أو ﻛﻣﯾﺎت ﻣن اﻟﻔﺎﻛﮭﺔ ﻏﯾر اﻟﻣﺣددة ﻓﻲ اﻟﺑرﻧﺎﻣﺞ‪.‬‬

‫• ﻣﻣﻧوع ﻧﮭﺎﺋﯾﺎ إﺿﺎﻓﺔ أي ﻛﻣﯾﺔ ﻣن زﯾت اﻟزﯾﺗون أو زﯾت ﺟوز اﻟﮭﻧد أو اﻟزﺑدة ﻟﻧظﺎﻣك اﻟﻐذاﺋﻲ إذا ﻟم ﺗﻛن ﻣﺣددة ﻓﻲ اﻟﺑرﻧﺎﻣﺞ‪.‬‬

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 Diet Plan guidelines
• All types of food are weighed after cooking, except for oats.

• Meat and fish are weighed free of bones and skins.

• When you feel hungry, you can add salad and vegetables in any quantity with meals.
*Important note: [Potatoes are not vegetables but starches]

• In the event that some types of vegetables are not preferred, they can be replaced with
others of the same weight (zucchini - okra - green beans - broccoli - lettuce - cauliflower
- cucumber - spinach).

• In the event that some types of protein such as fish, tuna and liver are not preferred,
they can be replaced with others such as chicken and meat and vice versa with the same
weight (all types of protein are replaced with each other according to the preferred and
available).

• This tag | Means to choose between the available types.. Example [Released | meat |
Fish] [rice | potatoes | Potato] means choosing only one type of the three.

• Likes to drink at least 4-5 liters of water per day.

• The amount of water consumed with nutritional supplements is calculated from the
amount of water required per day.

• You can change between nuts [peanuts, almonds and cashews] according to
availability.

• Nuts of all kinds are unroasted and without salt.

• It is allowed to use diet sugar and calorie-free.

• Diet Pepsi, Coca-Cola Zero and all drinks that do not contain sugars [tea - coffee -
anise - fenugreek .. etc.] are allowed.

• It is allowed to add onions, peppers, garlic and tomatoes in any quantity in preparing
meals.

• Sauces that do not contain calories are allowed.

• Hot spices and spices can be added to food.

• It is allowed to add salt to the diet, 2 grams per day.

• All meals can be cooked grilled or boiled or in any healthy way you prefer without fats
or oils.

• When there is olive oil or butter in your diet, you can use it in cooking food, frying eggs
or on salads within the limits of the amount specified for you.

• If there is no olive oil or butter in the diet, eggs can be fried by wiping the pan with one
drop of oil, or by using calorie-free oils.

• You can combine two meals or alter the meal arrangement to suit the circumstances of
your day.
The time between one meal and the next is two to four hours.

• Exercise preferably one to two hours after a meal.

• Sleeping from 6 to 8 hours a day, preferably early.

It is strictly forbidden to use white and brown sugar, honey, etc.

• Chips, regular Pepsi, sweets and fast food of all kinds are strictly prohibited.

• It is absolutely forbidden to add any kind of carbohydrates (bread, rice, pasta, oats,
etc.) in excess of what is specified in your diet.

• It is strictly forbidden to add any type or quantities of fruits that are not specified in the
program.

• It is strictly forbidden to add any amount of olive oil, coconut oil or butter to your diet if
it is not specified in the program. 6
 ‫إرﺷﺎدات اﻟوﺟﺑﺔ اﻟﻔري‬
.‫ ﻣش ظﯾطﺔ ھﻲ‬..‫ وﺟﺑﺔ واﺣدة ﺑس ﻣش ﯾوم ﻛﺎﻣل‬،‫• ﻣﺳﻣوح ﺑوﺟﺑﺔ ﻓري ﻣرة واﺣدة ﺑس إﺳﺑوﻋﯾﺎ‬

.‫• ﻻزم ﺗﻛون اﻟوﺟﺑﺔ ﻓﻲ ﻣوﻋد ﺛﺎﺑت إﺳﺑوﻋﯾﺎ وﻟﯾﻛن اﻟﺧﻣﯾس أو اﻟﺟﻣﻌﺔ ﻣن ﻛل إﺳﺑوع ﻋﻠﻲ ﺳﺑﯾل اﻟﻣﺛﺎل‬

.‫• ﻣﻣﻛن ﺗﻛون ﻛل أﺳﺑوع أو ﻋﺷر أﯾﺎم أو أﺳﺑوﻋﯾن زي ﻣﺎ ﺗﺣب وﺣﺳب إﺣﺗﯾﺎﺟك اﻟﻧﻔﺳﻲ ﻟﯾﮭﺎ‬

.‫ وﺑرﻛﺔ ﯾﺎ ﺟﺎﻣﻊ ﻟو ﻣﺎﺧدﺗﮭﺎش‬..‫ ﯾﻌﻧﻲ اﻟوﺟﺑﺔ ﻣش إﻟزاﻣﯾﺔ‬،‫• ﻣﻣﻛن ﺗﺳﺗﻐﻧﻰ ﻋن اﻟوﺟﺑﺔ ﻟو ﻛﻧت ﺣﺎﺳس ﺑﻌدم اﻟﺣﺎﺟﺔ ﻟﯾﮭﺎ‬

‫ﺑﺗﻠﻐﻲ اﻟوﺟﺑﺔ اﻟﻔري‬-‫وطﺑﻌﺎ ﻟو ﻋﻣﻠت ﻛده ھﺷﻠوﺣك‬- ‫• ﻟو ﺑوظت اﻟداﯾت ﻷي ﺳﺑب ﻣن اﻷﺳﺑﺎب ﻓﻲ ﻏﯾر اﻟﻣﯾﻌﺎد اﻟﻣﺧﺻص‬
.‫وﺑﺗﺎﺧدھﺎ اﻹﺳﺑوع اﻟﻠﻲ ﺑﻌده‬

.‫• ﻓﻲ ﯾوم اﻟوﺟﺑﺔ اﻟﻔري ﺑﺗﻠﻐﻲ وﺟﺑﺔ ﻣن وﺟﺑﺎﺗك اﻻﺳﺎﺳﯾﺔ ﻓﻲ اﻟﻧظﺎم اﻟﻐذاﺋﻲ وﺑﺗﺣط ﻣﻛﺎﻧﮭﺎ اﻟوﺟﺑﺔ اﻟﻔري‬

.‫ ﻏﯾر ﻣﺳﻣوح ﺑﺎﻟﺑﯾﺑﺳﻲ اﻟﻌﺎدي أو اﻟﻌﺻﺎﯾر اﻟﻣﺣﻼة ﺑﺳﻛر أﺑﯾض‬..‫• ﻟو ھﺗﺷرب ﺑﯾﺑﺳﻲ ﻣﻊ اﻟوﺟﺑﺔ اﻟﻔري ﯾﻛون ﺑﯾﺑﺳﻲ داﯾت‬

‫ ﯾﻌﻧﻲ ﻣﺎﺗطﻠﺑش اﻟﺣﺟم‬..‫ وﻛذﻟك اﻟﺑرﺟر‬Medium Or Small ‫ ﯾﻌﻧﻲ ﺑﯾﺗزا‬..‫• ﻛﻣﯾﺔ اﻟوﺟﺑﺔ اﻟﻔري ﺗﻛون ﻓﻲ ﺣدود اﻟﻣﻌﻘول‬
.‫اﻟﻌﺎﺋﻠﻲ ﻋﻠﺷﺎن ھطﻠﻌﮭﺎ ﻋﻠﻰ ﺟﺗﺗك ﻓﻲ ﻧﮭﺎﯾﺔ اﻷﺳﺑوع ﻟﻣﺎ ﺗوزن واﻟﻧﺗﯾﺟﺔ ﻣﺎ ﺗﻌﺟﺑﻧﯾش‬

‫ ﻓﺑﺎﻟراﺣﺔ وﺑﻼش ﻏﺷﺎﻣﺔ ﻋﻠﺷﺎن‬..‫• ﻣﻣﻛن ﺗﻛون ﻣﻠﺗزم طول اﻻﺳﺑوع وﺗﻌﺑﺎن ﻓﻲ اﻟﺗﻣرﯾن وﺗﺿﯾﻊ ﻣﺟﮭودك ﻛﻠﮫ ﻓﻲ وﺟﺑﺔ واﺣدة‬
. ‫ﻣ ﺎ ﻧ ﻌﯾ ط ش ﻛﻠ ﻧ ﺎ‬

‫وﺑﺗﺷﯾل ﻣﻧﮫ وﺟﺑﺔ أﺳﺎﺳﯾﺔ‬High Carb ‫ﯾﺑﻘﻰ ﺑﺗﺎﺧد اﻟوﺟﺑﺔ اﻟﻔري ﻓﻲ ﯾوم‬Carb Cycle ‫• ﻟو اﻟﻧظﺎم اﻟﻐذاﺋﻲ ﺑﺗﺎﻋك ﺑﻧظﺎم‬
.‫زي ﻣﺎ ﺗﻔﻘﻧﺎ ﻗﺑل ﻛده‬

📍 ‫📍ﻣﺛﺎل ﻋﻠﻰ وﺟﺑﺔ ﻓري‬

🍰 [‫ﻗطﻌﺔ ﺣﻠوﯾﺎت ]ﺻﻐﯾرة‬ 🧋 ‫ﺑ ﯾ ﺑ ﺳﻲ د ا ﯾ ت‬ 🍟 ‫ﺑ ﺎﻛت ﺑ ط ﺎ ط س‬ 🍕 [‫ﺑﯾﺗزا ]وﺳط أو ﺻﻐﯾرة‬

Free meal Instructions

• A free meal is allowed only once a week, one meal but not a whole day.. It is not the
same.

• The meal must be at a fixed time weekly, for example, Thursday or Friday of each week.

• It can be every week, ten days or two weeks as you like and according to your
psychological need for it.

• You can dispense with the meal if you feel that you do not need it, meaning the meal is
not obligatory.

• If you eat the diet for any reason outside the allotted time -and of course if you do, Ill
harm you- you will cancel your meal and take it the next week.

• On the day of the free meal, you’ve to cancel one of your main meals in the diet and
replace it with the free meal.

• If you drink Pepsi with the free meal, it will be Diet Pepsi.. Regular Pepsi or juices
sweetened with white sugar are not allowed.

• The quantity of the free meal is within reasonable limits.. pizza, Medium Or Small, as
well as the burger.. you don't need the family size.

• You can be committed all week long and tired in the exercise and waste all your effort
in one meal, take care.

• If your diet is based on the Carb Cycle system, you should take the free meal on the
High Carb day and remove a basic meal from it, as we agreed before.

📍 Example of Free Meal 📍

Pizza [medium or small] 🍕 Potato Bucket 🍟 Diet Pepsi 🧋 Sweets [small] 🍰

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