Help please /fit/

This will be my meals for the forceable future any thing that you recommend I change?

I do 30-45 Minutes of Gym Day 1, 3-5KM Run Day 2 and Rest Day 3 and repeat.

Is this ok or retarded?

Not too bad. No complex carbs though. Alternate roasted vegetables instead of the white rice.

seems solid if you're just trying to lose weight. but
>2 eggs
14g protein
>150g chicken breast
35g protein
>150g beef
30g protein

90g is nowhere close to enough if you want to build any muscle

>>76337974
sorry i'm retarded it's 80g total. point still stands

>>76337974
I have whey protein if that matters?

>>76337974
What amount of protein do you recommend?

>>76338039
you need atleast lean body mass, this is so you keep any muscle you have whilst losing fat. If you dont get enough protein you just lose weight, and your body fat % stays the same so you are literally just losing muscle for no reason

>>76338085
Should i just up the amount of meat I’m eating?
I have whey protein 20g per drink I could just drink 2x a day but that sounds retarded

>>76338110
it doesnt matter how you do it but thats like the number one rule. I like to have a protein shake for dessert cause my cravings are retarded at night

>>76337974
150 grams of cooked chicken breast contains approximately 46.5 grams

I've upped meat to 200g per meal and added a 25 gram protein shake everyday

For me it's ken norton's two meals a day diet
>for breakfast I would eat nine eggs seven pieces of bacon eight pieces of toast a bowl of cereal two glasses of orange juice and two glasses of milk
>for dinner: I had my meal around 5:30PM I would have two big steaks some beans and lots of vegetables
>>76337929 (OP)
Looks fine, good whole foods
Drink milk if you can tolerate it
You can put it into cronometer if you want to know your calories and nutrients
What are your goals?

>>76338379
Goal is to get fit and toned, I'm not looking to be a body builder
Would like to look like pic rel and eventually start some MA or Boxing activities

>>76338385
Fair enough, yeah high protein is the #1 goal, people argue about the rest but high protein has to be the most important thing
If you want to box or train a martial art, I promise you don't need to be slim to start, go start now. It'll help you reach your goals

>>76338393
Yeah I can see it would help but right now I need to get get my routine planted and consistent

Seeing about going with my brother to do MA

thanks anon

>>76337929 (OP)
Why aren't you eating any celery?
You should add celery.

>>76337929 (OP)
>1 medium fruit
lmao wtf

>>76338752
this made me kek so hard