Okay, hopefully it's not because you skipped out after ordering a plan.
Anyway.. I cannot go days without vegetables man. I literally will not produce a turd.. vegetables have become a staple of mine. 7,000 calories wouldn't come back out without vegetables
Even if you just get a Bird's Eye steam bag.. make your veggies 1 minute under the recommended microwave time. Stay away from Corn and Peas.. everything eats corn, and peas cause gastrointestinal stress.
I recommend you do a variation of one of the two diets listed above if you want to look remotely good while doing what you're doing.
Your protein intake looks good really, nothing wrong there. I usually stick to a single source of protein per meal, and vary it by day as to not get bored with anything. If I ate cottage cheese and steak every night I'd get bored of both.. if I switch back and forth day-by-day I would last longer using those two sources.
White rice is a simple carb for one. It has a greater impact on blood sugar, insulin, and all it's processes.
Let me do an example comparison of physically why there is a difference in complex vs. simple.
So, a mtn. dew has 170 calories, 46g of carbs (all sugar). In comparison, 7oz sweet potato is around 170 calories, 41g carbs, 7 grams fiber, 13g from sugars, 4g protein. (Sweet potato's also have loads of potassium, Vitamin A & C, some calcium and iron as well)
So you can compare those in nutrient density for the same calories all day and see which one is better. But, if you compare them in size and function within your body.. there is even more going on.
Drink that Mtn. Dew and your body will get a sudden spike of sugar, sugar is so molecularly close to glucose (our bodies source for energy) it will convert it very quickly, doing so it also makes a ton of insulin at once! This causes insulin sensitivity issues.. which sucks.. because the more sensitive you are the greater the anabolic effect when you do get a big spike.. but if you consistently beat it down and desensitize you lose the advantage your natural processes give you! Not to mention, is that Mtn. Dew filling you up, do you feel full at all of that can? Also, to the people that drink pop or consume dick loads of simple sugars as their main carbohydrate source.. this is why diabetes develops. We overload, overload, overload.. until we can't produce enough insulin at once to do the same breakdown process we used to do.
Eating the sweet potato is obviously better from a nutrient standpoint. But, there is more going on here as well.. molecularly sweet potato is not close to our bodies energy source (glucose).. so it has a harder time breaking down the food into glucose. This is a good thing, it makes the process longer, and therefore causes less spikes of insulin. It allows you to still eat carbs, while not blowing up with insulin and causing harsh desensitization. No diabetes, more nutrients, feel fuller longer, and greater insulin sensitivity.
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The above description was a bit exaggerated in that I used the worst carb against the best carb.. but to be honest man.. white rice it's got nothing. If you're consuming large quantities of it... eventually you too could develop problems. If I were you I would switch to the healthiest versions of all the foods you will eat regularly.
Brown Rice > White Rice
Sweet or Red Potato > Idaho Potato
100% Whole Wheat Bread > Any other bread!
Steel Cut Oats > Quick Oats
Eventually you will need to eat so much of these in order to gain weight, that eating the worse of the two is going to cause health problems rather quickly. It may not be an issue YET at 3000 calories.. but when you need to eat more carbs and go up to a caloric level of 5k, 7k, 10k to bulk.. eating the more wholesome options will be the only way to maintain your health..
One last thing.. where are your fats? WTF man. How have you devised this bad of a plan being at this shit for 3 1/2 years!
