REza.. you need to get a grip man.. what you are doing is simply dirty dieting. you need to eat clean food. a simple milk shake should have: 2 bananas, a Big Glass of milk, 1 tbs peanut butter, some oatmeal and 2 scoops of whey protein..
you should have this shake once you wakeup, after workout and before bed..
you need to focus on tuna, chicken, turkey, meat, rice, bread, cake, veggies..
I am not sure if I can post web sites here but maybe I can send you a private message.
Education is your first key ma man..