Hi,

I'm trying to get to about 3-4% body fat. At the moment I'm around 7% and weigh 195. I'm trying to get to around 220lbs.

I usually do a routine of resistance training M, W, and F. I run every day doing interval training as an aerobic workout.
I usually eat a bagel w/ cream cheese for breakfast, a small snack (usually a fruit) about an hour after, another snack after that hour. Lunch at 11:30 which is usually a sandwich, another piece of fruit at 1:30. A protein shake before my workout and after the work out and dinner which usually consists of rice and a protein @ 8:00.
I hope you guys could try and help me as long as tell me things I should fix with my diet.

Clearly you have not read the stickies, or you'd already know that going from 195lbs and 7% bodyfat to 220lbs and 3% bodyfat is less plausible than Frodo Baggins walking into my office right now with The One Ring that binds them.

Seriously.

You need EXTRA calories to gain muscle. You need FEWER calories to shed fat. Pick one, or the other, and then work on the goals to get there. Bulking and cutting..they are two different goals.

Eat lotssssssssssssss of food. good food of course. go grab a bunch of protien bars at london drugs or walmart. very cheap an yummie!