There’s something very nice about just focusing on your core for a night. Some people think of abs as something extra to take care of at the end of the main workout—good for them if they are getting results that way.  Who am I to judge? (Although I am insanely jealous).  I have to work very hard for every little smidgeon of muscle that I create.  You see, I’ve spent most of my life with the muscle definition of a bean pole.  But since I started getting serious about bodybuilding a little over 2 months ago, I am seeing my body transform. I’m not where I want to be yet, but I am seeing definition like never before.  I know that eating so much more protein has a lot to do with it, and there is also a lot of blood, sweat and tears at the gym going into every little gain.  Even of you don’t have the bean pole issue, if you have trouble putting on muscle or getting the definition in your abs that you want, perhaps you should do what I’ve done to solve this dilemma and spend a night here and there completely focusing on your core at the gym, and also make sure that you are getting 1 to 1.5 grams of good, quality, vegan protein for every pound of your target body weight.

Here’s the ab workout from last night:

  • Weighted ab machine: 25 reps/80 lbs X 4
  • Hanging leg raises: 25 reps X 6
  • Decline bench sit up: 25 reps X 4
  • Crunches on ball with dumbells resting at shoulders: 25 reps X 4
  • Ab rocker: 500 crunches alternating knee angles (straight and side to side)

And here’s what I ate:

  • Breakfast (38 g protein): smoothie with bananas, frozen cherries, frozen blueberries, 1 oz frozen wheat grass (1 g protein), 1 packet of frozen acai with added protein (7 g protein), 1.5 cups soy milk (10 g protein), 1 scoop Vega Sport Performance Protein (20 g protein)
  • Brunch (40 g protein)  (at Real Food Daily): RFD Benedict with tofu (10 g protein), spinach (3 g protein) and tempeh (15 g protein) topped with creamy vegan hollandaise sauce made from cashews (4 g protein) on whole grain toast (4 g protein), with fruit and Kukicha tea with soy milk (4 g protein)
  • Snack: Builder’s Bar (20 g protein)
  • Dinner (30 g protein): soyrizo (15 g protein), corn (5 g protein), red bell peppers, onions and quinoa (10 g protein)
  • Snack (30 g protein): toasted high protein tofu bread (12 g protein) with peanut butter (4 g protein) and 2 cups of soy mik (14 g protein)
  • Snack: Toasted nori seaweed snack pack
  • After Workout/Before Bed (45 g protein): 2 cups Kamut Spirals Pasta (40 g protein) topped with Earth Balance vegan butter, basil, oregano, garlic, and nutritional yeast (5 g protein)
  • Total 233 grams of protein for the day!!!
 

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