I'm 180lbs and perhaps 10-11% BF. I've been lifting for years, but have never seriously attempted to lean out and attain a BF% that is in the single digits. Specifically, whereas at some points in the past I have been lean enough to see some abdominal definition, I have never been able completely kill the little "pouch" above the bottom two of the six-pack. A failed attempt at Lyle McDonald's UD2 a while back put me off of even bothering again with dieting to be lean (UD2 is insane!).
Recently I purchased the Livestrong/DailyPlate calorie tracker for the iPhone. I observed my regular eating habits for a week, just to see where I was at and to establish a baseline. I did some "internet research" based on my goal and then started making diet adjustments. At first, I was consuming too many carbs (+300g/day) and not enough protein (under 100g). I corrected my meals a bit and here's where I have been averaging over the last 7 days:
I am keeping carbs under 100g/day (of which 4-30gms are sugar). Eggs, tuna, chicken and protein powder make up the protein component, veggies are thrown in for fiber and satiety, and most of the fat is coming from olive oil, the protein powder, milk and walnuts. I am not really going hungry at all and the low-carb aspect has not been as bad as I thought (UD2 was MURDER!)
Additionally, I have been working out 5x/week but have not been tracking it (yet). My workouts consist of nothing special:
Chest/shoulder/tri days--rotate between light/heavy weight and high-rep (12-15)/low-rep (4-8) sets
Back/biceps days--same as above
Cardio days--some days interval workouts 100m sprints or 50m hill sprints or running 2 miles.
I'm taking this seriously so I really appreciate your feedback!