I'm 18 years old and work out roughly 3 days a week. I do cardio (2 hour basketball or football session) about twice per week. I weigh about 145 pounds, and think I am around 11-14% body fat or something.. The thing is, I've still got a little too much to have my 6 pack showing (you see a small outline) even though I work on it a lot and have been every few days. Basically.. my goal is to gain muscle AND lose the fat at the same time.. I know I've been told it's not possible to do both at the same time.. but I'm very stubborn and am too afraid to start bulking because I used to be VERY fat and it's hard to mentally start eating 4000 calories and get a little flub again. Anyways.. throughout the day I TRY to consume the following foods:
-3 to 6 egg whites
-1 can of tuna
-2 to 4 apples
-roughly 2 to 3 BOCA frozen patties (100 calories, 2.5g fat, 12% sodium, 3 net carbs, 12g protein)
-6 to 8 slices of wheat bread for the patties and tuna, as well as some ketchup, and hotsauce.
-1 to 3 slices of fat free skim milk cheese
-1 scoop of nitrotech whey protein with water
-2 to 4 bars of NATURE VALLEY 100% Natural Granola Bars (whole grain, 180 calories, 6g fat, 7% sodium, 10% carb, 2g fiber PER BAR)
-3 to 5 tablespoons of peter pan crunchy peanut butter (reduced fat, 190 calories 12g fat per 2 tbsp)
-1 to 3 pouches of oatmeal (mostly apple and cinnamon flavor)
-1 to 4 cups of coffee/tea (no milk, only coffee-mate creamer, 10 calories per tsp and used with splenda ofcourse)
-1 serving of salad with a couple of broccoli and maybe some grapes along with some fat free ranch.
-2 tablets MEGA MAN MultiVitamins.
-My roommate is a junk food junky so we always have cheetos or sugar wafers lying around.. and sometimes I do munch on them with him hehe :).


However.. sometimes I might only consume 1200 calories, then sometimes it might end up being 3000 calories. Sometimes I hit everything on that list.. but MOST of the time I only hit like half of the things. In addition, I do go out pretty often and might have some subway or have a cheat meal once a week at some nice restaurant hehe.. but these are roughly the things I try to eat daily. I do have cereal once in a while with skim milk, and it's only the Special K stuff.

I really need help tweaking my diet.. what's good, what's bad, what's missing, what I should take out.. etc.. and any input would be GREATLY appreciated. Also, I know I should include some turkey slices and chicken breast into my diet.. but trust me I can't.. and trust me it's not because I don't want to.. but I do have some turkey once in a while though. Also I don't really like cottage cheese :(.