I think my diet is pretty good but not noticing much change - Gain muscle, stay trim

34 years old, male 6' 200lbs, lift weights, 5 day or 4 day split typically, very active outside of my job.

I have had my diet really in check (or so I thought) for a few months and am not noticing much difference. I have tried keto in the past and IF, thinking about trying IF again with a noon to 8PM eating window. My goal is to be muscular with fairly low body fat. I am not sure what the macros are but here is my current diet:

Breakfast
1/2c oats
Almond Milk
1 scoop Whey
Fruit

Snack
Carrot
Almonds

Lunch
Chicken breast
Greens
Rice or potatoes

Snack
Banana
Peanut Butter

On lifting days
1 scoop whey after lifting

Dinner
Chicken breast
Greens
Rice or potatoes

Before bed
Greek yogurt
Berries
Peanut butter

Any tips or things I should modify? Thoughts on IF?

Thanks for your time!

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