Not much in the way of subsonic .223 loads in loading manuals. Most won't cycle the action in an AR, so you'll have a straight pull bolt action. Here is load data on trailboss, the most fool proof subsonic powder out there.
http://hodgdon.com/PDF/Trail%20Boss%20R ... %20R&P.pdfAs for 9mm, 147gr is almost exclusively subsonic. Easy to do for 115gr and 124-125gr loads though, and most if not all manuals will have subsonic load data with bullets weights of 115 and above.
For .300 AAC blackout, very few manuals carry any load data for the cartridge, especially subsonic. I have Speer, Nosler, Hornady manuals, all recent, and none has all three items you are looking for.
A great resource is this site.
http://www.hodgdonreloading.comSierra has lots of .300 AAC data here.
http://sierrabullets.wordpress.com/2013 ... -gas-tube/You'll want to buy some A1680 if you have a mid or carbine length gas port AR. You can try others, but theyll give you fits and won't cycle reliably. 4227, H110, Lil' Gun will either hit supersonic so the action cycles, or fail to cycle at subsonic in most stock rifles.
The best thing to do would be to get a 3 ring binder and print out these specialty resource pages. Put them in there and refer to them every time you load. Few reloaders have just one manual, I have 6 or 7, and a few binders that contain load work up data that relates powder charges and oal to accuracy for certain rifles. Keep records. It will help you.
1,000-1,050 is what you are shooting for with subsonics.
On supersonic loads, don't load for velocity, load for accuracy. Then chrono so you'll know trajectory. You could have the fastest load, but if it doesn't group well, it is worthless.
Also, when you change anything with a load while working it up to your rifle, only change one variable at a time. Otherwise you won't know which change caused better or worse accuracy.
We had a commercial reloading business, and literally loaded millions of rounds. Read, learn, go slow and do everything the same way every time. Master one caliber or load, then move on. .38 special or 9mm are good places to start. Single stage would be best. Save progressive reloading until you have mastered your single stage press. Go slow and only use load data from reputable sources.