It sounds like you're eating healthy.  You could improve a few things.  METABOLISM is key.  Try not to get full.  To speed yours up I would go from eating a 3 meal; 2 snack plan to a 4 meal; 2 snack plan.  Becareful though.  You must keep your PORTIONS down to no less than 350 calories and no more than 500 per meal.  Snacks should be healthy and low on sugar (even natural sugar) unless you absolutely have to cheat.  2200- 2400 cal's a day and 4-5 exercise days a week is what I follow through with and im 6'1 175 lbs with a body fat % usually around 6 or 7.  Counting cal's and spreading out your portions is half of the work.  Heavier weight lifting promotes larger muscle growth and if you increase your muscle index and lower your body fat index then you're on the right track.  You see, while you read this and even while you are asleep, your muscles need "food" to sustain themselves even at rest... and FAT is the number one thing that muscle burns off.  Especially during mild exercise (Hiking is a good example).  However during heavy exercise 70% of what they need is glycogen (glycogen levels increase after a meal) so it is absolutely a bad idea to go to the gym on an empty stomach.  I can almost gaurantee this info should help.