I'm looking to get my body fat % down to a level where my abs will show. I have read the stickies on here and started my excercise program but need some help on the diet front.

I am 5' 10'' and about 70kg (155 pound approx). My excercise is weight session and HIIT 3 times a week. Will this be enough for what i want?

And for the diet i am trying to cut fatty foods out and eat more healthy stuff. Any tips for my diet? I also play rugby 3 times a week so i need to eat foods which will still provide enough energy. And what should my calorie deficit roughly be per day?

Thanks