doublefeed,
the amount of beans and rice you would have to eat to get a decent amount of protein would have you to high on the carbohydrates and you would end up gaining fat from the unburned carbo's.
use the beans for the fiber and carbo source but don't rely on them for a protein source,you won't get much from them other than people giving you funny looks when you pass gas while your doing full squats.
start your day off,first thing when you wke up with a protein shke,44 gms of whey protein,i add about 2 tablespoons of honey to get that insulin shock so it will be carried to muscle mass.
2-3 hours after that cook 6 egg whites,and eat a full grain cereal like oat meal or grape nuts.
2-3 hours later another shake with a couple of bagels.
2-3 hours after that some white meat chicken breast at least 8 oz,with some cottage cheese and a salad,and some cooked brown rice,canned tuna(get white albacore,tatses better) works good if you can't do the chicken.
2-3 hours after that more chicken or tuna with a carbo,beans or rice.
make sure you get good carbos so your body won't catabolize muscle for it's energy source.
this is what happenes during sleep if you don't get carbo's before you go to bed,don't over do the carbo's at bedtime though=fat.
you body will metabolize around 40 gms of protein at a time it varies though from person to person(genetics)the rest is poop.
40 gms of protein every 3 hours with you workout and you will gain muscle.
also you HAVE to ingest fat to gain muscle as well,also gain a little fat as well.
body builders don't look that way year round they would die from a lack of essential oil's that you get from fish and nuts,which you can add to the above diet recommendation or supplement with flax seed oil,1 table spoon prior to each meal.
1 whole gram of ginger added to your diet will help the body metabolize protein as well.
rescue92