This is my first post on this forum
I have discovered this bread by Burgen -Wholemeal & Seeds. But first ima provide my nutritional intake:
Now im 158 lbs [72kg] at 5'11 [178cm] and my goal is to gain about 20 lbs of lean muscle mass. I've been tryna eat clean and keep fat gains to a minimal and maximise muscle gain with a proper diet and high intensity workout.
I eat 6 meals a day spaced out by 3 hours starting at 6 am ending at 9pm, with about 30grams of protein for each meal which equates to a total daily intake of 180grams.
Whilst at the mall, i found this particular bread by burgen and it here is its nutritional value:
I CANT POST LINKS!? /Sigh
Burgen Wholemeal & Seeds Bread: Serving size: 2 Slices [83grams]
Protein - 10.9g
Fat total - 6.1g
saturated - 0.7g
transfat - less than 0.1g
mono - 2.2g
poly - 3.2g
ALA - 0.25g
Carbohydrates - 17.3g
sugars - 2.1g
Dietary fiber - 7.5g
So technically, if i eat 6 slices of this bread i obtain around: 30g protein, 18g of good fat, 51g carbs, 21g dietary fiber. To further add, this bread has a Glycemic Index of 39 - which I believe is a good thing...
I was wondering if eating 6 slices of this bread for each meal would be a sufficient meal or not.. for me it seems to good to be true ><
A typical workout day would look like this for me:
6am - 6 slices of burgen wholemeal + seed bread [30g protein, 18g fat, 51 carbs]
9am - 6 slices of burgen wholemeal + seed bread [30g protein, 18g fat, 51 carbs]
12pm - 6 slices of burgen wholemeal + seed bread [30g protein, 18g fat, 51 carbs]
3pm - 6 slices of burgen wholemeal + seed bread [30g protein, 18g fat, 51 carbs]
6pm - Canned tuna in brine [30g protein]
7:30 - Chest workout - Flat bench 5sx6r - Incline bench 3sx8r - Decline bench 3sx8r - Pec flyes 2sx10r
9pm - post workout shake - 40g protein + 2 white bread + creatine.
I am quite new to this nutritional stuff so i'm not too confident in whether im eating properly or not.. but ima hoping if you guys could give me some valuable input as to help me achieve my goals (:
12-06-2009, 06:58 PM #1
Is burgen the magical bread i need?
Last edited by Tessijia; 12-06-2009 at 07:00 PM.
12-06-2009, 07:08 PM #2
12-06-2009, 07:14 PM #3
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12-06-2009, 07:15 PM #4
12-06-2009, 07:27 PM #5
12-06-2009, 07:30 PM #6
12-06-2009, 07:40 PM #7
I've been eating normally with like tuna chicken and beef. Of course fruits and vegetables but they are a given and so i didn't include them in my opening post. i also take a daily multi
But as i was sitting at the table this morning eating my typical tuna looking at the nutritional charts for the bread i was like pwoah, has quite alot of shiet in this bread. But i guess it doesn't beat an all rounder meal by substituting it completely haha
12-06-2009, 07:49 PM #8
12-06-2009, 08:01 PM #9
WELL WITH MY BREAD DIET PLAN ASIDE..
My actual daily eating for the past 2 week has looked like this..
6am - 6 egg whites, 4x slice of wholemeal bread, an apple or an orange, my multi + 1000mg vitamin C and calcium + tablespoon of extra virgin olive oil
9am - 220g canned tuna in brine [half a tbs of olive oil] + 2x slice of whole meal bread + an apple or an orange
12pm - 6 inch roasted chicken subway on wholemeal + avocado + lettuce, tomato, cuccumber, pickles, olives, jalapenos
3pm - 220 canned tuna in brine or [half a tbs of olive oil] or roasted chicken breast + 2 slice of whole meal bread + fruit
6pm - either grilled chicken beef or canned tuna + veggies + white rice [ima getting sick of tuna]
9pm - 30g protein shake + creatine
post workout - 40g protein shake + 2 white bread + creatine
I've calculated the nutritional value for each meal at one stage but i seem to have forgotten it somewhere. But for certain each meal usually consists of 30g or protein or a bit more.
i think i maybe lacking in carbs and fats - but for the last 2 weeks its seem i've gained a little bit of fat around my mid section so im like concious about my fat and carb intake so i think im subconciously or possibly conciously =p cutting them down..
eating is pretty friggin complicated :'(
Last edited by Tessijia; 12-06-2009 at 08:05 PM.
12-06-2009, 08:20 PM #10
All you need is a respectable calorie target (depends on your stats, your metabolism, and your goals), get adequate protein, get your good fats, get your vitamins and minerals, get your fibre.
There's no need to write out an explicit meal plan, in fact a full-on meal plan can be way too restrictive and end up with you cheating.
Make good food choices and control portion sizes. Easy.
Oh, and of course, lift hard.
Last edited by dat; 12-06-2009 at 08:26 PM.
06-15-2011, 06:06 AM #11
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Yeah man Burgen is the tits!
Its great for snacking on when you get cravings, especially if you add some natural peanut butter!
Your diet looks spot on as well mate nice one.
All I would say is replace a tuna meal with another red meat meal on ya heavier days.
The dude who replied with 'Oh dear" needs to practice what he preaches on his latter post.
06-15-2011, 06:13 AM #12
06-15-2011, 06:25 AM #13
There is no spoon.
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