Getting "cut"

You should probably run more. Your coach is less likely to kick you off the team if he sees that you're a hard worker.

To get ripped abs, the following things need to be done, in order of importance:

1) Diet

2) Cardio work

3) Ab work

#1 is probably 75% of what is needed. You must have layers of fat gone in order to see abs.

Now, some people just run 140 miles a week and eat horribly and might have some decent abs, but you don't need to run 140 miles a week for them. Sensible diet focusing on lean protein, SOME complex carbs, fruit and vegetables. If it ain't good fuel for you body, don't eat it.

Boy, do you sound like a tool with a Napoleon complex.

If you're 5'9" 175 and can only bench press your body weight you are carrying a lot of extra fat. Fixing your diet will help your abs/appearence the most at the moment. Stick to lean foods.

Lifting increases the size of your muscles while a good diet reduces the fat covering your muscles. That is how you get cut. You should alternate between cycles of muscle building and fat loss (it's very difficult to achieve both concurrently without, ahem, assistance...). Something like 2 months of muscle building followed by a few weeks of fat loss etc... is a nice simple method. The you should lift/exercise during both cycles. What changes is your diet. For fat loss you should create a caloric deficit of about 250-500 cal/day.

I used to be 5'11" and 185 when I was in really good shape and that was perfect for me. I ran tons, I wasn't elite or anything but I was decently fast and pretty ripped with as much as I worked out. Focus on body weight workouts: pushups, pullups, dips, situps...etc. Find a good plan that does that and keep up your running, you'll get lean and fast. You said you're 22 and while I (these days) advocate eating healthy, I ate like crap at your age and I was still pretty ripped, but I also worked out more then most guys, so there's a trade off there too. It depends on how much you're really going to spend working out and the level of effort when you do. One last thing, you say that you don't need help with ab exercises, but you also say that you didn't do many. If you want ripped abs, you should be searching through good ab programs. The reason is that obviously what you've been doing hasn't worked so you need help you wouldn't be asking. Following someone else's program is sometimes easier than following your own.

you got too much time on your hands to come up with this ridiculous thread, even if you are serious. think of something more important to focus on.

I agree with Willy's flag pole, diet is your first concern. However, nutrient timing may be more important than the calories consumed. There is current research that supports timing of consumption as an advantage over types of calories consumed to achieve higher levels of strength and body density.