No worries - I know how much it sucks waiting for a response. That said, there are loads of threads here which are full of information you could use to improve your grow.
So the general rule of thumb when it comes to lighting is to provide each flowering plant you grow with at least 100 actual watts. Further, the light you're providing the plant(s) should be the right spectrum for the growing phase of the plant - 2700K for flowering, and 6400k for vegging. Some growers use a mix of those spectrums throughout the grow (a 3:1 ratio of 6400K and 2700K respectively during veg, and the opposite during flower).
I agree that investing 3 months into a grow only to yield a quarter ounce of dry bud is almost counter-productive. It's important to get your growing conditions right from the start.
My advice is to go out and buy/borrow as many 2700K cfl bulbs as you can fit (and cool) into your grow box. Position those bulbs around the plant to within an inch or two to the bud sites on your plant. Lose the tin foil like you said, and replace it with mylar or flat white paint. Make sure you have sufficient ventilation, and that your plant is receiving the correct amount of water and nutes.
Unfortunately, if you don't add significantly more lighting (of the correct spectrum), you'll get exactly what you don't want out of this grow - small, popcorn buds.