Ok, echoing what pistorta and sqould recommend with some additional thoughts/opinions.
1. You definitely need a protein skimmer, unless you're willing to perform partial water changes very frequently (like every other day if you have fish in the tank). Skimmers will remove organics from the system before they have a chance to mineralize into
ammonia and nitrates which should be a big help. Look into the
aquac remora models. They are great skimmers, can hang on the back of the tank, easy to maintain and are reasonably priced.
2. Water changes are great at removing nitrates, that is, unless you have tap water that is high in nitrates. Have you tested your tap water for nitrates? If you live in a rural/agricultural area or have well water it's definitely worth doing a quick test for nitrates.
3. Take the rock out of the filter. Put it into the tank and direct the powerheads at it to force the tank water in, through and around the live rock.
4. Plenums can be fantastic, if applied correctly. They can also be useless if not installed correctly and just take up space in the bottom of the tank. Another option (and easier to set up) at reducing nitrates is to utilize a "remote deep sand bed". I think agsansoo made a post on this topic and provides details in the post on how to set one up.
I think the skimmer and more live rock in the tank will help greatly with your nitrate probs.