Whats holding me back?

[FFailed]

Currently I'm about 6' 175lbs and have been working out for a few months now. I recently (about 3 weeks ago) finally got a decent diet down that I have stuck to. After these few months I honestly think I still look pretty dam close to how I was in the beginning and my lifting hasn't really changed much at all.

Workout plan:
M-W-F:
7 different upper body exercises, 4 sets. First set warm up with 10 reps with about medium effort, then for the next 3 sets I increase the weight so I am failing around 10 reps. Takes me about 45 mins or so to complete the work out. Just started this week doing 45 mins of Low intensity cardio @ 4mph on the treadmill.

T-TH:
A couple sets of some Ab exercises, squat jumps and a leg exercise or 2.
45 minutes Low intensity treadmill @ 4mph.

Diet:

~7 a.m. - glass of milk with a scoop of whey and an apple as I walk out the door for work.
10a.m. - 3 whole egg omlette made into a sandwich with 2 piece of toasted bread.
1p.m. - Subway 6" Roast Beef (double meat) on Wheat w/ lettuce and green peppers. No seasonings, mayo or other addons.
4p.m. - Turkey on 2 slices toasted bread, plain nothing added
7p.m. - 8oz chicken breast


I feel like I have a pretty solid plan down right now and have stuck to it for the past 3 weeks compared to what I was doing for the past few months. Thinking there is something I am maybe overlooking that is holding me back at this point. Only recent change I made was adding the cardio on the lifting days this week so I will be doing 45 mins low intensity 5 days a week now hoping to lose a little more fat.

[feelsg00dmayne]

It's only been 3 weeks. Keep at it and report back in 4 or so weeks. Not sure what you're asking, but if it concerns results... well it takes some time to notice changes. Good luck man.

[FFailed]

Its been 3 weeks since I got the diet down that I'm sticking to right now but the workout plan I listed above has been going since the beginning of January.

[feelsg00dmayne]

I see... are you looking to gain or lose weight?

[FFailed]

I see... are you looking to gain or lose weight?

Weight wise I would like to stay around the same. I have a decent amount of fat I can still get rid of mostly chest/stomach so if I leaned out I'm hoping to gain some decent muscle while staying around 175-180.

[chillaxbroseph]

And not a single gram of fat was eaten that day. That looks like a terrible meal plan, mate. Read the stickies, calculate your macronutrient profile and fill your diet with foods to reach those macros.

[FFailed]

And not a single gram of fat was eaten that day. That looks like a terrible meal plan, mate. Read the stickies, calculate your macronutrient profile and fill your diet with foods to reach those macros.

Adding it up looks like I'm only around 30-35g of fat for the day, maybe I'll try to throw in a few things and up that a bit then. I could probably add some peanut butter with the apple in the morning and then some cheese with my meals. I guess thats one of the things I overlooked, thanks for the tip. Is there any other ways looking at my meals that would be a good way to add some fat? I was thinking of maybe snacking on some peanuts (allergic to almost all other nuts) sometime in the day but I seem to be pretty full eating about every 3 hours. Maybe some unsalted ones before bed?