With all due respect the reason you might not have made large gains from lifting is you might be undercutting your recovery. Muscles don't get built on workout days, they get built during recovery (1 & 2 days after lifting). So by limiting calories and protein on those days you can basically prevent your muscles from growing.
If anything you should be upping your food & water intake (primally of course), and sleep in the recovery period.
In short I think it should look like this:
*Left heavy a couple times a week.
*Stay active as much as possible.
Save IF until everything else is clicking along, for me it seems to happen by accident. I.e. I'm being eating great, accidently miss a meal or two, still exercise and realize I haven't eaten but I still free great so I skip another meal.