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.

Quinoa?



Pricey~

-

This post has been edited by dembaba9000: Jul 31 2018, 09:56 PM

White bread once in a while ok la.. swap with whole wheat bread. Better eat rice all day rather than white bread.
For snacks, eat dense fibrous fruit for carbs as alternative.
Get some good fats in like nuts for snacks. Some cheese for them gainz.

Rice and bread both are carbs.

But I always believe that rice is one special kind of carbs; makes us fat.

Stop eating rice for a week, can see some weight loss.

Or is it differ from individuals?

Differ metabolisme?

I also believe that.

Carbs such as rice...contributes to fattiness.

Probably white bread too.

I stopped eating Gardenia bread few days ago.

We'll see.

Hi,

Thanks for the reply and output. I have tweak my daily menu and mostly it goes like this.

Breakfast (Meal 1) : 100g Quaker Oats + Coffee =360cal, 16g Protein, 67g Carb
Lunch (Meal 2) : 200g Chicken Breast + Potato = 400cal, 67g Protein, 20g Carb
Snack (Meal 3) : 30g Almond + 3x White bread = 360cal, 12.5g Protein, 50g Carb
Dinner (Meal 4) : 1 cup Rice + 2x Egg + Vegie = 440cal, 14g Protein, 50g Carb
Snack (Meal 5) : 3x White bread = 240cal, 7.5g Protein, 45g Carb
Supper (Meal 6) : 1/2 servings Mass gainer + Whey = 400cal, 41g Protein, 48g Carb

Total end of day = 2200 Calories, 158g Protein, 280g Carb

So i manage to cut down to half portion of the white bread pack. Milk kinda expensive so its not in my menu. The Mass Gainer i got very cheap one. RM250 for 3 month supply.

Is this a good diet menu for me to bulk up?
My TDEE is 1760 at the moment.

Thanks everyone.

This post has been edited by Ethan Hunt: Aug 2 2018, 04:44 PM

Just adding info.

For supplement i use the product below. Thinking to ditch the Mass Gainer but have still have some leftover from previous one. Not sure want to replace with what or just continue to consume when my current supply finish.

Superior Mass Gainer
Purefit Whey Protein

For me I keep it simple. I hit the calorie count and protein count as primary. Carbs and fats depends on where I am and food availability, plus my mood that day. If you feel less sharp, eat more fats. If you feel lethargic and feeling flat, eat more carbs. If you feel like eating noodles, eat noodles. If you feel like kiwis, eat kiwis. If you feel like mashed potatoes, eat mashed potatoes.

Calorie in vs calorie out. Though different food gives you different reaction, but the base of fat loss is still calorie in vs calorie out. I can eat rice all day and loose. You eat vege all day and gain.

You need to read more instead of posting multiple replies to increase post counts. Carbs do not make you fat. Fats do not make you fat. Over eating does.

you need good carbs. it is the excess calories that will make you fat, regardless the type of macro.

by not eating rice, indirectly you are eating at a calorie deficit, hence the weight loss.