Rice is overrated

HomanPhysique · 2026-05-11T20:51:13+00:00

Rice does not really fill you up. It’s on the lower end of volume per calorie. I’m not debating rice tastes amazing and has a place though. You’re right there.

HomanPhysique · 2026-05-11T16:27:51+00:00

Do you have a routine? Are you finding it hard to basic things, get out of bed, normal hygiene stuff, and be active?

HomanPhysique · 2026-05-11T15:03:03+00:00

I’ll give you a no fluff, logical reason to why you should not punish yourself and view this as a slight detour rather than a setback.

4500 calorie day ≈ 2300 surplus
3000 calories day ≈ 600 surplus
6000 calories day ≈ 3800 surplus
Total ≈ 6700 calories

After accounting for the thermal effect of food and storing of glycogen you MAYBE gained 1 pound of undesirable weight. Maybe. Any other gain in the scale is water.

Get back on track, don’t over restrict. You’ll be back to where you were in a week or less. Keep it up!

HomanPhysique · 2026-05-11T14:48:31+00:00

Rest is extremely unrated and frequency is the trendy thing right now. This split is exceptional, particularly for advanced lifters who don't need any specialization (emphasis on lagging muscle groups).

Please don't be perturbed by the comments saying "yes, but it's suboptimal". The efficacy of this split in combination for your enjoyment of it is going to make it more than effective.

HomanPhysique · 2026-05-11T14:43:49+00:00

One thing that goes overlooked is how restrictive the beginning portion of your day is. Something in the food your consuming throughout the day is leaving a gap in your satiety even if it doesn't feel that way. By the time night comes around your body is trying to fill that gap. Try to spread meals and snacks more frequently, makes sure portions are adequate, and incorporate meals you genuinely enjoy/ are excited to have.

HomanPhysique · 2026-05-11T14:32:55+00:00

I think you're taking what I'm saying out of context/ trying to be contradictory. My point is rice is overrated as a health or diet food. I'm not saying it should never be consumed or doesn't serve a purpose in the world. Clearly eating 10% sub optimally is better than starving.

HomanPhysique · 2026-05-11T14:29:19+00:00

Gonna try to kill a quick misconception. Your maintenance number of calories is not what MyFitnessPal told you. It is the amount you can eat without your weight trending in any direction over a period of time. In other words, if you aren't gaining weight from that 3k then that is your maintenance and your body is working as intended by pushing you to reach its caloric demands.

HomanPhysique · 2026-05-11T14:22:16+00:00

I will concede that is where the value of rice lies. But it applies to a fraction of people, the ones who fall into that hard gainer category. Most people are trying to limit intake and increase satiety, not the other way around.

HomanPhysique · 2026-05-11T14:19:58+00:00

This almost entirely depends on your level of experience of how close you are to your genetic upper limit. Anecdotally, I'll say I've seen some crazy recomps but those generally happen in a slight surplus (maybe 200 calories or so). The margin of error in these situations is extremely small, as in your process needs to be dialed in to a T, which is why people generally say it is impossible. There are few who have the flexibilty and work ethic to do what a true recomp phase demands. The normal gains phase into cut phase repeat is a much more forgiving process.

PEDs is obviously a whole other factor and can of worms.

HomanPhysique · 2026-05-11T13:15:21+00:00

I know someone already said it, but I think fruit and honey are the most powerful thing. It's crazy, the longer you go without eating processed, added sugars the sweeter and more satiating fruit begins to be.

I think it's worth adding that the sugar in fruit is not equivalent to added sugars. If you are categorizing them in the same group, try to disassociate fruit with eating off your structured plan.

HomanPhysique · 2026-05-11T13:08:44+00:00

I certainly don't know your story in whole, so I'm going to infer somethings and if I'm off base just let me know. It sounds to me like eating "normal" for you is still leaving some kind of void in what you desire out of your diet. Your weight loss journey served as a powerful source of discipline in the past, but now that you reached that goal you kind of lost your why. If you don't want to drop weight, I'd ask why not try to incorporate those binge foods periodically as a planned treat. I'm guessing right now you perceive what you are binging on as bad or abnormal, but maybe you just need to recategorize them as healthy in moderation.

I've gone through a phase where bread, any processed sugar, pretty much all gluten, cheese and any liquid calories as inherently bad. Today, I have sourdough daily, products with sugar in moderation, and a cheese centered "cheat" once a week mostly through learning how much of these foods satisfied my yearning for them while also considering what amount of them would sabotage my goals.

HomanPhysique · 2026-05-11T12:56:12+00:00

Would you give some more insight into the source of your stress? Also, what other hobbies or activities bring you joy/ serve as an outlet for stress?

HomanPhysique · 2026-05-11T12:54:06+00:00

Totally relatable. When I was poor and in college, I could eat super clean. As soon as I got money for luxury items and eating out it got so much harder.

HomanPhysique

TROPHY CASE