what should i change??

[davies128]

hi all, iv been training for a few years and seriously for the past 18months, and started being alot better with my diet for the past 12months, i have made some good gains but cant quite get to where i want to be, im currently weighing 205lbs and around 11% body fat, i want to but on a little more lean mass but more importantly shred the last bit of fat from my abs etc, i eat fairly clean and train at a high intensity, but any advice or recommendations anyone has as to wot i could change in my diet or training would be very helpful, cheers!!

my training split is -
monday - am - legs (hamstring), pm - cardio (45mins x-trainer)
tuesday - am - chest, pm - cardio (20-25mins rowing intervals)
wednesday - am - back & abs
thursday - cardio (60min run)
friday - am - shoulders, pm - legs (quads)
saturday - am - arms & abs (& maybe cardio)
sunday - rest, (maybe cardio)

my diet is typically -
6:30am - 2 scoops protein shake and water
7:00am - 40-50g porridge oats, handful of blueberries and handful of almonds
9:00am (pre-work out) - 1/2 bagel, 1tbsp peanut butter and 10g jam
10:30am (post work out) - 2 scoops whey protein shake, 1/2 bagel, 1 tbsp peanut butter and 10g jam
12:00pm - salmon (140g), rice and mixed veg (roughly 20g carbs, 6g fat)
3:30pm - chicken (170g) sweet potato (1 medium) and broccoli (100g)
7:00pm - tuna (180-240g) mixed salad, 10-15g salad cream
10:00pm - omellete (2whole eggs, 4 egg whites, chopped mushroom, peppers and 70g turkey brest)