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26 mile off-road bike ride the after leg day; How I prepare brown rice in bulk.

Wednesday, January 5, 2011 by  
Filed under Daily Blog


Day two of my cut went according to plan, but I made the mistake of undertaking a 26-mile off-road bike ride at Wekiwa. My quads, hamstrings, calves and glutes were extremely sore and fatigued from Monday’s 320-rep workout, but I thought I was up for the challenge anyway.

I started off feeling a little stiff, but warmed up after a few miles and felt pretty good. About halfway through the ride, however, my muscles just started giving out on me. I had no choice but to continue on, but it was very painful.

Wekiwa, January 4, 2011

Wekiwa, January 4, 2011

Monday’s workout was the first time I’ve done direct calf work in quite some time, and over the last 5 miles of the ride my sore calves cramped up constantly. Of course last week I was on vacation, sick, sat around eating junk food and didn’t train or ride at all. So that didn’t help, either. In retrospect I think a 10 mile off-road ride would have been a smarter choice at this early stage of the cut, or perhaps a 45-minute LISS session on the recumbent bike. Lesson learned. At least it was a nice day for riding.

Needless to say, I’m hobbling around like an old man this morning. This is probably the most sore my legs have ever been…

Last year on Facebook I talked about how I prepare my brown rice in bulk to save time. I could have sworn that I posted the information here on my blog as well, but turns out I did not. So here’s how I do it.

Measure 6 cups (1152 grams) of dry brown rice (I use Uncle Ben’s Long Grain, other brands may vary with water/rice ratio and cooking time) into a large pot.

– Add 10 cups of water to the pot.
– Bring to a boil, cover tightly and lower heat (on my stove I put it on 2.8).
– Let cook for 20 minutes, then turn off burner and allow rice to sit (covered) for 10 more minutes.
– Remove lid and allow rice to cool down for about 15 minutes.
– Measure 1/2-cup servings of cooked rice into plastic baggies.
– Flatten baggies out on counter top and allow to cool to room temperature before sealing.
– Once individual servings are cooled and sealed, place them in large freezer baggies. I usually can fit (12) 1/2-cup servings per freezer bag.
– Put large freezer bags in freezer.

Bulk Brown Rice

Bulk Brown Rice

When you need to reheat a serving of rice, remove the rice from the baggie, place rice on plate or in bowl, cover and nuke for approx. 60 seconds. I eat a lot of brown rice and this method saves a lot of time. It’s very convenient to have rice ready in less then a minute whenever I need it.

Big workout today: delts/pecs/triceps! If you missed Monday’s blog and are interested in what I’ll be doing to reach my goal of 7% body fat and how I am going to get in the best cardio shape of my life, go give it a quick read. For all my detailed cutting stats and daily meal logs, just log in to JSF BodyShop using your forum username and password (or simply create a free account if you’re not already a forum member) and add me as a friend.

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