Keeping track of your what you eat is a critical part of achieving the fat loss as well as the muscle gains you desire. If you don't keep track, you won't do as well as you could - that's the fact Jack.
FitDay is a free (yes I said free!) online and fairly easy to use tracking system to manage what you eat and much more. You can create goals, mark notes, etc.
Use it and lose it. (And gain it!)
One thing - I have not yet checked to see if every entry is calorically or macronutriently correct. Nor will I. So don't get hot under the collar at me if you find errors which you probably will. None of these resources are perfect.
Thanks to Neil Holland for alerting me to this neato resource.