my two main goals are to bulk up and loose fat.
My current diet: Morning, 6am, 2eggs,a glass of milo, an apple. 11am: .5serving of rice, fish, chicken and soy. afternoon, 2pm, chicken breast, rice. (5-6pm is usual workout time) 6pm on procomplex with fresh milk. 7-9pm, meat(type varies), lotsa veggy. 12pm. on-procomplex with fresh milk.

Is my diet okay? sometimes i simpily eat alot of veggy and omit e carbos(rice, potatoes etc). i do a cardio 2-4 times weekly(2.4km run/jog), two of which, in the morning on an empty stomach. will this do?

any way i should improve my diet? please help.. thank you =)

It is rather difficult to lose fat and bulk up at the same time. You need to decide which one is a priority right now. In order to bulk up you need to eat more calories than maintanence and to lose weight you need to eat below maintanence, so as you can see it would be pretty hard to do both.

I have read over and over again that doing cardio on an empty stomach is the best way to lose the fat. If you decide to bulk first, you may want to decrease the amount of cardio to about 2 times a week, and the opposite if you want to lose fat.

It really pretty simple, basically you can only bulk up, maintain or cutting up at any given time. You have to pick one and put a plan in place and follow that plan. There is a very fine line between gaining LBM and loosing fat. It can be done but it is very hard unless you totally understand your body and nutrition. Now with all that being said. Belive it or not you will actually look bigger when you lose some bodyfat, trust me on this one. I will give you an example John Stone went from over 200lbs lost 40lbs and is now somewhere around 170lbs. If you look at his pictures he looks bigger and better(muscle wise) than he did when he was out of shape. I think if you concentrate on more of a cutting program you will look like you have added muscle and loose some fat. Once you get to a lower body fat percentage you can start adding calories and more weight training to go into a bulking phase.

Everything is based off your stats, ex.. Height, Weight, BF%, Goals, experience ect...

Your diet seems ok but it is hard to give you any advise unless we know some of the factors above.

I believe you have to have a plan in place that includes a Correct Diet, Cardio and Weight training program. The combination of those three things will give you the best results in the least amount of time no matter what your goals are.

Blind180