Poliquin implies white rice assists in fat burning.

[beanz]

I see your point. I think you have to look at what your current program is:

What do your workouts consist of?
Total cals consumed
Macro make up of total cals
Sleep schedule
Stress levels

i should start measuring up my calorie intake but i would say monday thru friday i dont exceed 2500 cals because im very careful not to eat too much. on a workday my typical meal plan is

breakfast(4:30am when i wake up) 1 serving of special k vanilla
7am - turkey and mustard with a slice of cheese on whole wheat
11am - a protein shake as a meal replacement
3pm - some baked chicken with either sweet potatoes or broccoli
5pm - hit the gym for an hour.
6:30pm - half a protein shake and some salad and chicken.
usually in bed by 10pm, 11pm at the latest.

it varies slightly on dinner cause we may have some steak instead once in a while or i might have veggies with chicken instead but i dont think i go past 2500. my protein shake is the muscle milk light kind and on the rare occasion i mix it with milk i use 2%.

the weekends i might get tripped up a little when we visit family but i usually plan for that and ill eat very little during the day and eat dinner before 8pm with very little white rice n beans.

hopefully the switch in workouts helps me out. now instead of doing the regular gym 4 times a week, i do it 3 times a week and do bjj 3 times a week(idk if u ever done bjj but its an intense full body workout).

 

[The ADD]

i should start measuring up my calorie intake but i would say monday thru friday i dont exceed 2500 cals because im very careful not to eat too much. on a workday my typical meal plan is

breakfast(4:30am when i wake up) 1 serving of special k vanilla
7am - turkey and mustard with a slice of cheese on whole wheat
11am - a protein shake as a meal replacement
3pm - some baked chicken with either sweet potatoes or broccoli
5pm - hit the gym for an hour.
6:30pm - half a protein shake and some salad and chicken.
usually in bed by 10pm, 11pm at the latest.

it varies slightly on dinner cause we may have some steak instead once in a while or i might have veggies with chicken instead but i dont think i go past 2500. my protein shake is the muscle milk light kind and on the rare occasion i mix it with milk i use 2%.

the weekends i might get tripped up a little when we visit family but i usually plan for that and ill eat very little during the day and eat dinner before 8pm with very little white rice n beans.

hopefully the switch in workouts helps me out. now instead of doing the regular gym 4 times a week, i do it 3 times a week and do bjj 3 times a week(idk if u ever done bjj but its an intense full body workout).

Taking guesses here but if you aren't sure you are likely over at times. Depending on what your maintenance level is and what you eat one the weekend you could be eating that thus the consistent weight/no change in physique.

 

[beanz]

Taking guesses here but if you aren't sure you are likely over at times. Depending on what your maintenance level is and what you eat one the weekend you could be eating that thus the consistent weight/no change in physique.

whats a good site to calculate my maintenance level? i just used one but it says 3400 cause of my size. im 6'3 290 right now. it says for weight loss it should be 2766.

what fukks with me is that ive done this before. i used to weigh 340 lbs and i dropped all the way down to 240 over a 2 and a half year span. i gained back 50 over the last year and it seems like i have to do things entirely different than before just to lose 20 lbs.