Hi everyone.

Im not sure if this properiate to ask here. Im about 30 years old with 54kg body weight and 172cm tall.

I want to gain weight but i dont like to drink the weight gainer eventho it is chocolate flavor, but the taste really sweet and can me puke. Plus expensive.

Be in a budget, can i consume Gardenia White Bread (RM2.50) per package everyday? Is it safe to do that?

Here the micro nutrition for 1 pack.

1 pack = 13 slice.

Total micro

Calories :1040cal
Protein :33.8gm
Carb :196.3gm

On top of 1 pack Gardenia Bread, at the end of the day i just drink protein shake to fill my protein number.

TDEE
I calculate my TDEE is at 1760. And my target calorie is about 2060.
Protein in the other hand is about 120gm (1g/1lbs) daily.

Exercise
Currently im follow 5x5 strong lift routine.

Thanks!

This post has been edited by Ethan Hunt: Jul 30 2018, 05:43 PM

Can you replace that with wholemeal bread instead? You will get added vitamin, mineral and fibre for just a few cents more.

Carbs don't build muscles. Just sayin.

You really need to visit a dietitian given your knowledge.

Or just Youtube, WHAT TO EAT TO GAIN WEIGHT.

If you find gardenia go ahead man.

I found wholemeal kinda hard to take. Feel full after eat few slices.

Hi, yes i know that the protein is like a block in muscle building. Thus i try to calculate my macros and reach my daily protein intake target 1gm/lbs.

What I am saying is, go eat real food.

Why do you spend your time whacking processed breads, and rely on protein powder to make up your nutrition needs.

They are called supplement for good reasons. They supplement.

But i distribute my white bead intake thru the day to reach my calorie intake. Cant afford to keep eating chicken breast, burger, beef etc. Money constrain at the moment.

Below my daily diet.

Breakfast : White bread, coffee.
Lunch : Rice, Chicken Breast
Snack : White bread
Dinner : Rice, Egg, Chicken Breast
Snack : White bread
Supper : Protein shake

Well the sad fact is eating healthy in Malaysia is not cheap.

Try varying your diet, everyday bread not gonna be ideal

How about adding oats, peanut butter(DIY cheaper if you buy peanut in bulk)

I think it will make you fat.

I am struggling to stop eating white bread.

Since it's easy to eat when hungry.

Good point.

If I a have an oven, I'll make my own bread.

Scooby has a good point.

Better if we make our own bread.

Cheaper and save money.



Massimo's 100% wholewheat looks good.

But still...not 100% home made.




This post has been edited by Raikkonen: Jul 31 2018, 09:04 AM

Vary your diet a bit. It can be cheap. What I eat is as below for 2400kcal.

90g of oats
30g almonds
30g self made peanut butter
2 slices of bread
200g pork/ 1 whole chicken leg
3/4 my cup of rice (I forgot how many grams but equivalent to 1.5 normal bowls)
1 litre milk
2 eggs
1 scoop whey

Protein count 155g. I move the oat and fats around depending on my mood. What I spend in a month is RM 620. That includes RM 15 a meal outside during every week's Friday, Saturday, Sunday.

IMHO, making 3 loaves of bread take more time than cooking a wee's meal. Since I don't eat bread much in a week, I rather have fresh milk source.

Good Day?

Benefits of fresh milk?

We feel less hungry?

After 0% GST, fresh milk is cheaper?

I take HL. Now getting at 6.40 a litre. Fresh milk like farm fresh is now at the on par price with HL. I drink milk because it is convenient at night and in the morning.

Benefit from fresh milk is to drink from source. So either I get a cow and milk it every morning. Or I get my gf to be pregnant.

Do you eat bread?

Better to avoid bread when losing weight?

In current food list, 2 slices a day. Nothing to avoid and you should not avoid anything. I eat rice ketupat briyani when I cut.

Best food to replace bread?

Nestum?

Fresh milk?

Fruits?

No best food. Eat whatever fits your budget and convenience, coupling with a bit of "health consciousness". Best food to replace bread is quinoa.

How sure are you? This is a flawed statement.