Hello,
I'm currently 180 pounds and holding for about two years now down from 266... I'm 6ft and 36 years old.

I'm fairly happy with my results but I would like to get more "definied" or "cut" as they say... I'm mean, I look "in-shape" but I'm not what you would call ripped. My stomach is a two-pack, more-so than a six pack... I have a feeling it's my diet, which is all over the place, but I'll post my workout too and let me know what you think..

Basically, I burn enough via workouts and just being alive that my weight has maintained (even allows me a treat now and then) without me really worrying about dieting anymore... So here's what I typically do...

Monday:
Abs (3 different exercises)
Chest (3 different exercises - I usually do the five set thing where you increase weight each set, but decrease reps, then finish with high reps of a light weight...)
Run- 3 miles at 8 minute miles.
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Tuesday:
Abs (3 different exercises)
Back (3 different exercises- 3 sets of 12 at a comfy weight-Have a bad back)

Wednesday:
Abs (3 different exercises)
Run 7 miles at 9 minute miles

Thursday:
Abs (3 different exercises)
Bicepts/Tricepts (just like chest, increase weight till max, then do a little more at a light weight)

Friday:
Abs (3 different exercises)
Shoulders (same deal as chest)
Run 6 miles at 8:30 minute miles

(I don't normally do legs as it messes with my running. Im working on training for a 10 mile run...)

Saturday/Sunday - No lifting. Sometims I'll bike ride, swim, do yard work, but no formal workout plan.

As far as diet, I probably have four days a week where I eat typically "work-out" food, small meals, every three hours, lean protein, brown rice, etc... Then 3 days a week where I eat like I used to at 266... Mc Donalds, pizza, etc..

Thoughts? Suggestions?

check your fat%, getting that ripped look is all about getting the fat% down in the 10-12% range ... I would cut the mcdonnalds and pizza totally out of the diet for a start, since I cant see any faults in your program ...

yeah, bo is correct. you gotta get under 10% for that look. believe it or not most models don't stay that cut, they get there for shows or photo shoots and then get a little thicker in between events...

Mark

Ugh, I had a feeling... So what's a 10% fat diet look like? It's bad isn't it?

not an expert, but I think a normal healthy fat loss diet combined with fat burning cardio would be the ticket ...

Try changing your running to keep you in the aerobic state, not the anaerobic state. If your heart rate is too high, then you are going to train the heart and diaphragm to make you a more efficient runner (that's good for training for your run), but to lose the fat your heart rate should be lower than that.

220 - (your age) = ?

now take that ? and multiply it by .6, and then .7 (in between there is your fat loss heart rate, I forget where i go thtat, but that's what i use and it's worked so far)

up to .8 and .9 of that is anaerobic and your trainaing muscle not burning fat.