AVR-Chat

Trigger the int, and in the int, set and clear the bits you want.

But know this:  The output current you'll get is quite variable chip
to chip, and batch to batch. Those limits on current in the data sheet
are not guaranteeing any sort of regulation, they are "do not exceed"
numbers, at least in that if exceeded, the port won't be able to hold
the specified voltages for 1 and 0 states.