Tweak my diet for more defined abs, please.

[Massgainer26]

Im 5'8" 27yo.
My stats are (as of april 28, 2011from a bodpod):
Percent fat: 9.1%
Percent lean: 90.9%
Fat weight: 16.6 lbs
Lean weight: 165.1 lbs
Total weight: 181.8 lbs

My diet is as follows:

[Every other day I do HIIT, so i'll eat a banana real quick so I don't fatigue as fast. After I do HIIT i'll have my first meal.]

Meal 1
6 egg whites/1 whole egg
.5 cup (26g carbs) oats
cinnamon

Meal 2
Chicken breast
half a yam
mustard

Gym Time

Meal 3/PWO
1/4 cup oats (13g carbs)
1 scoop BCAA's
1 scoop glutamine
2 scoops Beverly Int'l Ultimate Muscle Protein (UMP)

Meal 4
diced onions
10 oz. 90% lean ground beef
"Reduced sugar" Ketchup
1/4 cup quinoa (~15g carbs)

Meal 5
1 scoop UMP

Meal 6
10 egg whites
"Reduced Sugar" ketchup
1 scoop casein

My training split:
M-chest
T-back
W-legs
Th-shoulders
F-arms
...I superset my exercises since I'm cutting and changed my rep range to 12 two weeks ago.

I also just started a new ab routine at the end of lifting and I follow it every other day for 3 days a week. I'm trying to include as much info as I can think of to help you help me with my diet. I think its my diet that has me at a plateau. I have the abs they're just not defined enough to my liking. So, any advice you guys wanna throw at me please do.

 

[Peterlumberjack]

fasted cardio, fasted cardio, fasted cardio

 

[Night_Wolf]

He does fasted cardio, he wrote it, but I wouldn't do HIIT in the morning on empty stomach, just do normal low intesity cardio, and do HIIT after weight training (not both in the same day ofcourse).
Drop that banana before cardio and add bcaa. Also drop ketchup.
Your problem r your, carbs, u need to plan them a little better.
How long r u on this diet? My guess is that your metabolism slowed down.

 

[Peterlumberjack]

Heart rate may be too high during training to optimally burn fat when fasted. (220-age)*75

 

[Massgainer26]

I think my metabolism has slowed down too. What would be a better way of planning my carbs? I've been on this diet since about march. A friend also told me today to add in a high-carb day on every fourth day. Thanks for the info. Keep it coming.

 

[Night_Wolf]

u need to cycle your carbs, try to search posts on forum