Slight change in routine

Considering that the lower body strength training has made a significant difference and the uppper body strength training has not, I've changed up the routine a bit to minimize unnecessary weight gain.

Exercise:

1 Hour Easy spin on the trainer. avg HR 107. Max HR 121. -550kcal

Strength Training:
3x15 Squat 65%RM
3x20 Calf Raise 65%RM
3x15 Hamstring Curl 65% RM
3x15 Quad Extention 65% RM
3x15 Good Mornings (95lbs)
1x25 Bench Press 65% RM
1x25 Seated Row 65% RM
1x25 Lat Pull Down 65% RM
1x25 Shoulder Press 65% RM
1x25 Shoulder Raise 65%RM
4x25 Crunches
2x15 Torso twist on Free Motion Cable
3x15 Hanging leg raises
2x60 sec. Plank-250kcal

Nutrition:
400kcal grapenuts and banana
200kcal coffee and creamer
600kcal mixed salad with chicken, garbanzos and veggies
50kcal hot chocolate
200kcal granola bar
200kcal roast beef
100kcal banana
400kcal mixed veggies, fruit and small piece of salmon
2150kcal total

Energy balance: slightly negative -150kcal
intake 2150
expenditure 2300 (1500base+800exercise)