tyman502

I have been doing a lot of reading lately on techniques and diet plans but did not come to a conclusion. Basically all it tells me is to not eat junk food and do lots of cardio. HMMM I was wondering where the crunches came in, it turns out everyone has abs they just arent showing because most of us are to fat or our body fat percentage is to much. What can you do about it??? Eat healthier and do cardio, but what does that mean eat healthy?
I am asking if someone could come up with a diet plan for me to follow and a few exercises. I currently do cardio on Tuesdays and Fridays which includes running a slower paces mile, going directly to the elliptical machines for twenty minutes which burns about 320 calories, then a bike for 10 minutes burning about 100 calories.
My ab's routine is Mondays and Thursdays which includes:
3 sets on the decline bench(one set includes): 30 normal crunches touching my back to the padding each time,10 flying aces(where u grasp both your hands in a twisting motion, and 10 punchers(almost like punching the air but in a smaller and more contracted motion.
Then i move onto the captain’s chair and do 3 sets (one as follows)
15 leg kicks and 15 knee raises
Then i do obliques with a dumbbell, by stretching to the side and letting my obliques really feel the burn.

Just wanting a general diet plan to follow, or some general rules for abs.
Specs: 18yrs old, 6ft tall, 174 pds, 11%body fat.
Thanks a bunch
Tyler Madison