Rice warning read this if you suck at cooking

Hi, I recently started trying to follow a strict diet with cooking.

I perfectly laid out the amount of chicken, rice, etc that I should get in a day.

I neatly portioned out my rice, 1 cup.

I cooked my rice.

Wow, that's a lot of rice. Am I really supposed to eat this??

NO! Oh shit bros I ate like 4 cups of rice.

Volume out your rice AFTER you cook it, or use pre-cooking nutrition facts.

Now I'm fat.