Hi guys,
I used the search function but I couldn't really find anything relating to my situation so any help would be greatly appreciated. I'm 160 lbs, 6'0 and I'm looking to get stronger/toned but not gaining a whole lot of weight. I'm looking also to get me that sexy 6 pack I would do almost anything to have a very strong/ripped body all-round abdomens and arms, etc. I need a diet plan and a workout plan, someone plese help thanks!

A workout plan for boxing or just an all round workout plan to be a gym stud

With Abs the key is diet. To get cut u need to eat most carbs early in the day before 4 and then more protein late. (egg whites, chicken ETC) My abs routine is quite simple but works great. I warm up with 100 crunches, then i do v-sits, declince crunches, and hanging leg raises. (2x) I do about 25 reps per set, and do this routine 2-3 times a week. For tonning i would not go below 8 reps here is a sample routine i might use.

Arms * Warm up with 2 sets of 15-20 reps
3x8-12 EZ-barbell curls
3x8-12 Bench Dips (with weight)
3x8-12 Dumbell Curls
3x8-12 One-arm dumbell extensions
3x8-12 Preacher Curls
Every few days i would do some power lifts like bench or squats at lower reps 4-6 for power.

If you wanna gain size you gotta do the big 3 so BENCH SQUAT AND DEADLIFT

K guys, I gotta explain myself...I wanted to take a month or two off boxing and come back leaner, stronger, more cut and faster so if the workout has to use boxing then I'm game. I basically want to lose my extra fat and become ripped. ANY suggestions?

Monday
Chest n Shoulders and Tri's
3x8 Flat Bench
3x8 Incline DB Press
3x10 DB flies

3x10 DB Shoulder Press
3x10 Military Press
3x8 lateral raises

3x8 tricep pressdown
3x8 weighted bench dips

Tuesday-Cardio

Wednesday-Back n Bi's
5x4 Dead's
3x8 Lat Pull down
3x8 Rows

3x10 Db alternate curling
3x8 barbell curls

thursday-Rest

Friday-Legs
3x8 SQUAT
3x10 Calf Raises
3x8 Hamstring Curls

Sat-rest

Sunday-cardio

this is a good way to get bigger throw in abs whenever you want to. I usualy do them on my cardio days and when i do legs this really doesnt apply to boxing that much but i have gotten alot stronger and i havent lost any speed if anythin i've gotten faster

Monday
Chest n Shoulders and Tri's
3x8 Flat Bench
3x8 Incline DB Press
3x10 DB flies

3x10 DB Shoulder Press
3x10 Military Press
3x8 lateral raises

3x8 tricep pressdown
3x8 weighted bench dips

Tuesday-Cardio

Wednesday-Back n Bi's
5x4 Dead's
3x8 Lat Pull down
3x8 Rows

3x10 Db alternate curling
3x8 barbell curls

thursday-Rest

Friday-Legs
3x8 SQUAT
3x10 Calf Raises
3x8 Hamstring Curls

Sat-rest

Sunday-cardio

this is a good way to get bigger throw in abs whenever you want to. I usualy do them on my cardio days and when i do legs this really doesnt apply to boxing that much but i have gotten alot stronger and i havent lost any speed if anythin i've gotten faster
So do I use max weight or smaller weights?

With Abs the key is diet. To get cut u need to eat most carbs early in the day before 4 and then more protein late. (egg whites, chicken ETC) My abs routine is quite simple but works great. I warm up with 100 crunches, then i do v-sits, declince crunches, and hanging leg raises. (2x) I do about 25 reps per set, and do this routine 2-3 times a week. For tonning i would not go below 8 reps here is a sample routine i might use.

Arms * Warm up with 2 sets of 15-20 reps
3x8-12 EZ-barbell curls
3x8-12 Bench Dips (with weight)
3x8-12 Dumbell Curls
3x8-12 One-arm dumbell extensions
3x8-12 Preacher Curls
Every few days i would do some power lifts like bench or squats at lower reps 4-6 for power.


you know your stuff man! I used to eat carbs late in the day cause they told me it would put size on me but it all went to my gut hahah now i have a huge gut and skinny body.

If you wanna gain size you gotta do the big 3 so BENCH SQUAT AND DEADLIFT


I wouold stay away from heavy squats I hurt my knee badly doing them! and people who do them usually 80 percent of the time wind up having bad knees when they get older.

I do light squats but high reps in the 15 rep area 2 sets

then I do dumbell squats.

then I do walking lunges

but the best is the machine leg press.

i jest do crazy abs excersize and dont eat alot. Then I run errr Thrurs and Tuesday fo pretty much 2-3 hours.

Aight Imma listen to this FloydMayweather dude

But i still need a decent diet plan?!

So do I use max weight or smaller weights?

if your goin for endurance go for the 10-15 rep range (light weight)
if your lookin to get a big of size go for 6-10(heavier weight)
you can still looked ripped with 6-10 rep range looking ripped is all caused by low body fat

I'm around 160 so I want to stay around there so I use 10-15 reps? And think you could help a brotha out with a decent diet plan?

eat 6-8 small meals a day.

like 4 main meals and 4 snacks.

snacks can be light fruit like apples, pepper etc.

main meals.

eat oathmal early in the morning.

than eat turky breast, chicken breast, tuna, whole wheat pasta, brown rice.

and loads of salat.

drink lots off water, but some coffe and tea is fine too.