OK, first of all, lets discuss your goals. You do not just "get abs". Everyone has abdominal muscles, usually underneath a thick layer of fat. To remove the fat from the midsection, thus revealing the sharpened abdominal region, one would need to lose fat overall, through combined diet and exercise.
That being said, usually for the midsection to become devoid of fat takes a very great deal of dedication and motivation. Most men tend to lose fat in their arms, legs, back, and chest before the midsection even BEGINS to lose fat. That being said, you will need to stick to a solid routine and continue it for as long as possible, making adjustments as needed to suit your goals.
Lifting 2,000-3,000 boxes a day seems like it would be fairly good for calorie burning, but certainly not enough on its own. Modifying your diet is going to be absolutely critical.
You are already 5'11 155, which should be QUITE lean. What is your current body fat%?? You shouldn't be far off of achieving your goals, as long as you stick to a decent workout plan and keep the diet in check.
A sample diet for you, would be around 2,500 cals per day.
2,500 cals (approx)
Meal 1 - 3 whole eggs + 5 egg whites + green peppers and onions + 3/4 cup oatmeal (uncooked volume) + handful of mixed berries (any)
Meal 2 - 6 oz grilled chicken + 1 cup cooked brown rice + 1 large salad + 1 tbsp olive oil + vinegar
Meal 3 - 2 slices whole grain bread + 1 can of tuna + 1 oz of 2% cheese + 1tbsp mayo + veggies (tuna sandwich)
Meal 4 - 6 oz grilled sirloin steak 90/10 or leaner (trim off the fat) + 1/2 cup black beans + 1/2 cup brown rice + veggies + 1 tbsp olive oil
Meal 5 - 1 muscle milk shake (2 scoops) w/ 12oz of milk
Meal 6 - 3/4 cup of 2% cottage cheese + 1tsp heavy cream + handful mixed berries + 10 almonds + cinnamon to taste
Now, I know you don't like protein shakes. However, you could try Muscle Milk, which is about the best tasting shake out there. Chocolate, Brownie Batter, or Cookies & Cream are all phenomenal. Try those, mixed with milk. You can actually go to vitaminshoppe or other supplement stores and buy a muscle milk ready-to-drink carton in the refrigerated section to try it out before buying a whole tub.
That being said, the above diet plan is just a guide, you can modify it as necessary. However you will want at LEAST 200g of protein per day and no more than 2,500 calories. You also want to avoid sugar as much as possible, and drink at least 1 gal of water per day.
As far as working out goes, I would highly recommend that you do a 30-45 minute run/jog/bike/swim each morning on an empty stomach. From there, begin your day as usual.
After your work day, you should do at least 30 minutes of bodyweight exercises, such as these:
http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288Bodyweight exercises
Start there, and lets see what we need to modify in about 4-6 weeks.
My morning bike ride, should it be a decent ride? Or should I go gear to the top and go as fast as I can?
Should I get settled into the morning ride or just try and go full tilt for the 45 minutes?
Alright and when I do my ab work outs which workouts would you suggest me do? Plank, pushups, I have a few ab machines at the gym as well.
Cookies, brownies,chocolate etc. Are hard to find but I can figure that out. I will the shake.
Also what exactly would that morning bike ride/ run do for me? Would I take a shake or eat like oatmeal after the run?
I should probably also stay away from junk food and sweets as well. Lol I tend to eat tons of it