Bodybuilding Forums

I am making this post for two reasons:
1 - Offering up my fitness plan for critique. If there are any improvements, I would like to make them.
2 - I heard that doing HIIT while in ketosis burns muscle. Is this true? I heard that when the glycogen supply is down and a high amount of energy per second is needed, the body must destroy and burn muscle to meet this energy requirement. Is HIIT only for weight loss in a non ketosis diet?

I am currently following a diet similar to the TSPA diet.

I weigh 180lb. 6'3". Roughly 11% BF. My goal is 7% BF before going into muscle gaining stage. My ultimate goal is a Bruce Lee physique. I don't want to be huge; I want to be strong, ripped, and light.

DIET
I started out eating 190g of fat, 30g carb, 190g protein and I have been dropping the fat routinely.
I am down to 120g fat, 30g carb, 190g protein.
I eat 5 meals per day, each equal. In this case, I eat 5 x 24 - 6 - 38.
multivitamin in the morning with 1g fat fish oil.
5g creatine after workout
5g glutamine couple hours before bed.

EXERCISE
Mon - Wed - Fri : 9 set ab workout 10-14 reps to failure then a 20 minute HIIT afterward. Roughly 70 minutes for the whole workout.

Two other days of week (usually Thurs and Sat): 40 minute cardio fairly light HR of 120 to 140bpm. 10 minutes of stretching afterward. Roughly 60 minutes for the whole workout.

I have been keeping a log of exercise setting a goal each exercise to do one more rep, burn more calories on machine, etc. Just something to make sure I am not compensating for the diminishing calories with diminishing effort in exercising.