Well there are many things to try though we still don't have enough information from you. Have you been dieting nonstop since thanksgiving? Some of your meals are vague so do you have a clue of your caloric intake? To get to 6-7% you are going to need more than ballpark figures to be accurate, you need to know how many calories you're taking in so that you can know when and what to adjust.
Based just on what you've told us I will point out a few things:
Meal #1 is not that great. A lot of carbs with hardly any protein sets your body up to store fat. Simply add a scoop of protein powder to your first meal to make it a better ratio. Also wheaties aren't that great of a choice for breakfast and by "a bowl" do you know how much you're getting? Most cold cereal has an amazing amount of calories per serving size, not to mention serving sizes are generally small. Oatmeal or another type of high fiber/low calorie cereal is a better option. Fiber One or Kashi puffed wheat are other cold alternatives.
Some of the other meals look ok but your "lean meat sandwich" is also vague. Is it a normal sandwich on sliced bread, or is it a deli style sandwich on a french style roll? Also do you put mayo, cheese, etc.. on this sandwich? Sandwiches can be full of hidden calories unless you are making them with the right ingredients.
Again you were pretty vague and since you didn't state your caloric intake I'd guess you aren't really counting. I think you need to as you may find what you think you are getting and what you are really getting are 2 very different numbers. As far as exercise there is no reason to go overboard on cardio or weight training as of yet. Most people can get below 10% without cardio if they wanted so don't think you have to kill yourself on a regular basis. I'd recommend 3 days of weight lifting, 3 days of cardio on the off days and one completely off day. If you can't get lean on that program along with a well planned diet then I doubt a couple more days of cardio or weight training will magically turn this around.
Also now that you've hit the 11% bodyfat range your body will most likely really start fighting you, especially if you're not naturally lean. If you really want to strive to lose that last bit of bodyfat I'd recommend doing 2 scheduled refeeds per week instead of 1 all out pigfest. If you've kept up on leptin and refeeds then you know the lower bodyfat % you get the more often you have to refeed. Without opening a huge can of worms here are a few rules that I'd suggest you follow in regards to refeeds:
- Refeed twice per week, preferably after workouts and only for half of the day. You can try refeeding for a full day on the weekend and just do a half day during the week. However it is important to follow the next rule even more if you choose this route. Also I really recommend if you do a full day refeed that you do a glycogen depletion workout that morning before starting.
- Don't eat random, spur of the moment meals. Plan your refeeds just like your normal diet days so you know how many calories to take in and how many carbs you're getting. Remember to keep fat as low as possible during this short time period. You can have one "cheat meal" where you can get some extra fat, but keep the rest of the day on target.
So a simple plan would be something like this.
Monday: Workout #1, diet as usual.
Tuesday: Cardio, diet as usual.
Wednesday: Workout #2, refeed after workout for approx. 6 hours. The other half of the day diet at usual.
Thursday: Cardio, diet as usual.
Friday:Cardio, diet as usual.
Saturday: Workout #3 or glycogen depletion full body workout followed by a full day refeed.
Sunday: Off day, diet as usual.
This is a just a sample, you can refeed on whichever days you want, just split them halfway through the week. If you workout in the morning then refeed for the first half of the day then switch to your regular diet for the second half. If you workout in the evening then diet during the day and refeed at night after the workout. If you have to refeed for less time due to a later night workout then simply get more calories in that shorter amount of time. Don't worry about fat gain, I guarantee that if you refeed correctly you will not gain any fat and will most likely continue to burn fat while you refeed.
This type of program has worked well for me, and in fact you can probably get a little more aggressive in the calorie restriction on the dieting days since you're refeeding more often. The key to this type of program is treating the refeed more seriously than a simple gorging day of what you want. I think 2 controlled refeeds split 2x a week is far more useful than a simple "free day". It also makes the diet easier to stay on since you're only 2 to 3 days from indulging at any given time.
One last thing. If you've really been dieting since Thanksgiving then you need to take a week off at maintenance to let your body recover from dieting and help your metabolism get back to normal. You are now entering the toughest part of the diet where your body fights back so if you go into it with a comprimised metabolism you are going lose the battle. Just take a week off at maintenance calories then start up something like I outlined. If you can't get lean on something that simple then you are a genetic freak of the bad kind
P.S. Igore the numerous "Try a CDK!" messages that will most likely pop up. Unless you truly like this type of diet, or it helps satiate you more than a regular diet then there really isn't another reason to do them.
Please Scroll Down to See Forums Below 
