Ok I am neither cutting or bulking up.....trying to lower bodyfat while either maintaing muscle mass or gaining a few lbs

Any advice or help will be great.

By the way i drink about 4 litres of water throughout the day

9:30

1 capsule of cod liver oil
3 whole wheat tortillas
5 slices of beef
1/4 can of tuna

11:00
1/2 cup of plain yogurt

1:00
homemade fried rice with chicken...about a cup of rice...and a cup of chicken

REST DAY

5:00
a cup of pasta, 2 cups of meatsauce
1 serving of salad

9:00
1 cup of cottage cheese