Last bit of body fat

[TJBRHT]

I got so much great help here in the past, I just had to come back and ask for more I want to thank everyone first and foremost.

Okay. I have been eating extremely healthy, and been very religious in my workouts for the last few months. I was already in great shape from years of training and eating healthy, but I stepped it up a notch. I feel better, can play basketball for hours on end, and look better. I am about 6'3" 190 lbs at 11% body fat right now. Before I stepped it up a notch I was probably about 6'3" 205 lbs. at about 14% body fat.

I am just trying to keep the body fat as low as possible, and maintain some size (I am very small framed, and I don't want to waste away (6'3" 190 is close to it)). I didn't even think that "I can do better" until I saw a friend of mine who is at about 6% body fat. He is most likely on steroids, I didn't ask, and I know he has better genetics than I do. But I will not give up that easiliy. I want to get my body fat down to the 10 or even 9% range (vein in my arms, abs show through, etc.).

So I am giving you my diet, and my work out routine for the week. Let me know what you think I can change (I change my work outs up quite often, but thought it might help in analyzing my needs):

Workout Day Meals:
6:30 AM Protein Shake & Banana
7:15 Workout
8:30 AM Protein Shake, Banana, Natural Peanut Butter
10:30 AM Can of Tuna (I do use a package of mayo and a package of ketchup), 1/4 serving brown rice, 1/4 serving broccoli, small amount of walnuts and peanuts
12:30 PM 7 ounces of chicken breast, 1/4 serving brown rice, 1/4 serving of broccoli, small amount of walnuts and peanuts
3:00 PM 7 ounces of chicken breast, 1/4 serving of broccoli, 1/4 serving of green beans, small amount of walnuts and peanuts
5:00 PM 7 ounces of chicken breast, 1/4 serving of broccoli, 1/4 serving of green beans, small amount of walnuts and peanuts
7:00 PM 8 ounces of Turkey Burger, 1/4 serving of broccoli, 1/4 serving of green beans, small amount of walnuts and peanuts
8:30 Cardio workout
11:30 PM 8 ounces of cottage cheese, walnuts, peanuts and a tablespoon of canola oil.

Non-workout day meals:
8:30 AM Protein Shake, Natural Peanut Butter
10:30 AM Can of Tuna (I do use a package of mayo and a package of ketchup), 1/4 serving brown rice, 1/4 serving broccoli, small amount of walnuts and peanuts
12:30 PM 7 ounces of chicken breast, 1/4 serving brown rice, 1/4 serving of broccoli, small amount of walnuts and peanuts
3:00 PM 7 ounces of chicken breast, 1/4 serving of broccoli, 1/4 serving of green beans, small amount of walnuts and peanuts
5:00 PM 7 ounces of chicken breast, 1/4 serving of broccoli, 1/4 serving of green beans, small amount of walnuts and peanuts
7:00 PM 8 ounces of Turkey Burger, 1/4 serving of broccoli, 1/4 serving of green beans, small amount of walnuts and peanuts
8:30 Cardio workout
11:30 PM 8 ounces of cottage cheese, walnuts, peanuts and a tablespoon of canola oil.

Workout:

Saturday Legs:
Hang Cleans 5x5
Dynamic Box Squats 2x6
ATG Squats 2x8
Plyometrics
Sprints

Sunday Chest/Delts/Tris/Bis
Bench 5x5
Military 5x5
High Pulls 3x8
Incline Curls 4x8
Skull Crushers 4x8
DB Delt Lat. Raises 1x10

Tuesday Back/Tris
Overhead Squats 4x5
Good Mornings 3x6
Hang Snatch 3x5
Pull Ups 6 sets
Dead Lifts 2x5
Skull Crushers 4x8
Seated Rows 3x8

Thursday Chest/Delts/Bis
Bench 8, 6, 4, 2, 6
Military 8, 6, 4, 6, 8
High Pulls 3x8
Preacher Curls 4x8
DB Delt Lat. Raises 1x10

Let me know what you think.

Thank you!