Hey i am 74kg & 176cm tall. Been working out seriously about 1 year without any guidance from anyone.Gained muscle but very slow pace and little.

Would like to ask if my diet is good to go. I dont count calories or anything at all. I want to lose fats and gain muscle. Just started this diet routine about 2 weeks now. Saw a little change in my body. I am not too sure it is suitable for my body or not.

Morning 9.30am
1 cup of oats
1 shake of isolate whey
1 cap of vitamin c 1000mg,multi-vitamin, and fish oil 1000mg

Lunch 1pm
Chicken/Beef, portion size (palm size)
Any vege i could find, usually cauliflower & cabbage

Pre-workout meal 5pm
Rice, portion size (1 and a half palm)
Chicken/Beef portion size (palm size)

During workout 630pm-7pm
1 scoop of BCAA

Post-workout
1 shake of isolate whey
fish oil 1000mg
Rice, portion size (1 and a half palm)
Chicken/Beef portion size (palm size)

Pre-bed 12am
1 shake of isolate whey
fish oil 1000mg

Thanks!