Hi Ben, white rice can be ok depending on when and how much you eat it. Best time would be an hour before workout or within an hour after…best to switch to brown rice for other times. The main point is that you need to be careful with calories coming in compared to how much you are expending each day via exercise.

hi, just wanna know, i eat white rice daily, but i wnt to have a toned abs.
so, is it ok??

It will work if you are just resetting the time to when you wake up and count the hours from there as if it were a normal day. Good luck on finding a job which has more normal hours so you can be at your best health.

Hi Sam I will try the breakfast the the lunch ideas and hope it will make diff.
Oh I will try the water too but my Question is I do not wake uo by 8 at all I start my day 2 pm. so Do u think it will work that way ??

Check out the Health Recipes section, you can sign up and get a PDF I put together which is a bunch of healthy dinner ideas.

hey sam thanks for the advice but do you have any healthy ideas for dinner

Just make a list of these next time your grocery shopping and make a habit of buying them…they really make your lunches tasty and are worth the effort to enjoy what you eat and stay healthy at the same time.

hey sam i was reading your article and alot of the ingrediants were things that you have to go out and buy or something . how about something more simpler and more regular that you dont have to search for all these specific ingrediants?

use a cup that is 250ml in size…everything differs in weight so half a cup of nuts would be heavier than half a cup of spinach. Don’t get caught up on exact measurements, enjoy eating food instead and eat smaller portions more often and stick to healthy non processed foods like in this lunch ideas article.

Hi Sam

I have been looking at the healthy receipes and wondered how much would half a cup be in grammes or quarter cup ? i prefer to use weight measurements and that way i know i am using the right amount.

i am not sure if i am using the right size of cup as they come in some many differenct sizes !