I mean 1 cup cooked rice. Try to use brown or whole grain rice.

one question though. when you say one cup rice, do you mean one cup cooked rice? because i’ll put one cup brown rice and 2 1/2 cups water into my rice cooker, and supposedly i’ll get 3 1/2 cups rice.

Thanks for stopping by my blog. First of all, that is a very well thought out diet, and its refreshing to see someone who takes so much time and effort to do that. Everything looks good except for your last meal. It seems like it would be quite the feat to take 3 scoops of protein down like that. Have you thought about having perhaps a cup of cottage cheese or yogurt at this meal, and then having say 1 casein scoop and 1 whey scoop. Other than that, your diet looks great!

From my experience, its best to overshoot your target weight, and then slowly cut down once per year. You don’t want to get in the habit of gaining 10 pounds and then trying to cut down 5 more. You just end up spinning your wheels like that. If your at 183 right now, I suggest you bulk to around 200, and then cut down slowly to a nice lean 195.

If you have any more questions let me know!

515:
10 oz egg whites
1 c oats
1 bannana
1 scp whey
8 Size on (Creatine)
6 Mass (Aminos)
2 Nitrix
1 Megamen (Multivitamin)
1 CoQ10 with Hawthorn

630 workout (10 gms glutamine)

730
3 scoops whey
1 med potato
6 Mass (Amino)
2 Nitrix

10:30
10 oz egg whites
1 whole wheat bagel

12:30
7 oz chicken
2 cups whole wheat pasta

3:30
10 oz egg whites
1 scp True Mass (Protein/carbs from BSN)
2 c Oats

6:30
6 oz chicken (Switch up with steak/fish)
1 c aspargus
1 mega men (multivitamin)
6 Mass (Amino)
1 Fish Oil
1 Chromium Picolinate

9:30
2 scoops caseine
1 scoop whey
2 Nitrix
2 Novedex (testosterone booster)

I’ll do my best to keep track of weight and such. I’ll stick with the diet for a month. And try to update you every week. Feel free to e-mail me, so I can be in touch. I’m 138lbs and 5′10 at the moment. Have been training with a new routine now. Kind of like your 12-6 pyramid ideas. But 8,6,4,2 and then 50% of the first until failure. With just basic, old school lifts. Deads, bench, squats, bb curls, pulldowns, dips, you get the point. Last night I did 205lbs for my 2 rep weight. Perfect form, no cheat, and man it felt good.

I say that, to say this: I too feel that nutrition is the most important thing in any individuals fitness regimine(sp). I have tried a lot of different nutrition plans that I’ve found in the mags, and they work so, so. But I need one that is budget minded and simple. I don’t have a fridge here at work, so I need to only bring things that need to stay cool and eat them for my 10am. Blah blah.

I’m going to give this a shot and let you know what gains I see.

Do an article on WATER INTAKE. That too is very important to simple everyday life, regardless of lifting weights. JUST AN IDEA!

Peace.

This meal plan can easily be applied to non-workout days. Take the meals as listed, but in Meal #5, don’t add the Dextrose or Waxy Maize to your shake.

People often end up skipping that extra post workout protein shake on non-workout days, which is a big mistake considering it is on your off days that your muscles need the most protein to build and repair muscle.