First of all I should not call it a "diet" but an eating plan. Im a 38 yr.old male, 5'7, 185 and I'm looking to shed some fat esp. around the abs. Last October I was 204 and I was able to keep it off during the summer months which I must say that from then until now I feel and look great! However, I believe that there is always room for improvement. We all have abs when theres no fat covering them. Maybe I am at a stand still and need to change something or something, Tell me what you think:

5 am - 1 cup of decaf coffee w/multi and b12

8 am - protein shake

11 am - either tuna or chicken salad( w/fat free mayo ) or turkey chili
with 4 egg whites

3 pm - protein shake

5:30 pm - training/followed by post protein shake

7:30 pm - chicken, fish or lean steak with either salad or grilled veggies

9 pm - small bowl of cottage cheese

Well thats about it. Also throughout the day I am drinking as much water as I can. My training only consists of 4 days because I have a crazy job and work schedule. Monday and Thursday I do HIIT on the treadmill for 15 min which is very intense. Tuesday and Friday weights. I always change up the weight routine so my body does not used to the same routine every week. I try to cheat 1 meal a week which is usuall either Sat dinner or bfast Sun to keep my sanity, lol. Any extra advice would be great!