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TheSquealer you are priceless man hehe love it.
One thing I would add is that the level of training would be more of a determination of how many times a week you should be going. When I'm just doing regular maintenance work, which is still pretty hard, i will go as much as 5-6 days a week because my energy stores don't get all depleted and no need for test recovery from mid level workouts. Now if i were doing serious heavy pushing, hard strip sets and leaving it all on the table at the gym i would need a day or two in between for recovery. Basically if you are really sore (not the same as injured) after a workout, give your self a day off or two.
Sounds like you are doing more of a cut right now though at those levels. You CANNOT eat things like oats and rice on a cut. If you are gluten sensitive like a large majority of the planet it will just keep you swollen anyway. If anything save the rice and the high carb meals for post workouts. This will help feed the muscles and spike insulin levels for optimal protein absorption in the same step. Eating it before a workout or on an off day will just store as fat. Switch out cardio for hiit instead, it's more effective and you can get better results in far less time.
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