Great diet/exercise but ZERO results

Question
Hi there,
Wondering if you could please help me, thanks in advance for your time.
I'm 25, 5'6'' 142lbs and eat PERFECTLY except one day a week I allow myself a junk day to keep from feeling deprived. By perfectly, I mean an example of a day includes- latte w/low fat milk and raw sugar, a fruit and/or string cheese, sushi w/light rice or whole grain sandwich, handful nuts or fruit, soup or salad w/protein, and ~30 gm fiber powder (10gm at each meal).
I have been following this for almost a year w/at the VERY most 1-2 lbs weight loss.
On top of this, I started exercising 3 hours a week (including resistance work) for the last month. If anything, I look fatter...no tone, flabby arms, huge belly, and flabby inner thighs. I am only 25 and I look horrific naked and can not fathom getting in a bikini on the beach.
My career is very demanding so I can not exercise much more than these 3 hrs and my diet also has little room for improvement (I can't imagine getting rid of my junk day, it keeps me sane and motivated- my sweet tooth is large).
I am at a loss. I've been doing things right, getting ~7 hrs sleep a night, taking deep breaths, drinking enough water, taking a multivitamin and essential fatty acid pill daily, etc etc.
What gives?
Any clue to this mystery and how to tackle it?
Thanks so much and take care,
Anna

Answer
Anna-

Let me know what your doing for training??

Other then that the diet looks low in general but for what you are having highly dependent on pretty simple crabs sugar, and light rice, and low big time on protein and likely fats. I would get more early in the day a nice complete protein source, you need food in the morning it and peri workout is the best time to eat. you have all day to use it and it will give you energy all day which will have you using more fuel.
Try and get some more protein in at each meal and I would do away with the breads and grains etc replace them with veggies, fruit. fats and protein.

Phil
www.staleytraining.com
www.bedandbarbell.com
www.teamstaley.com

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