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

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.

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

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