Dude I finally have another guy my age that enjoys working out!
But don't you think you ought to, you know, focus on other parts? I, for instance, focus on chest, forearms, biceps, triceps, shoulders, upper back, and abs (but obviously I do leg work too--I once did 50,000 calf raises in four weeks).
For ab work, your schedule looks a little intense. All I do are crunches (I did 500 in a day once and severely regretted it later when I was sure I'd ruptured my appendix) and planks. I used to sit-ups but given their danger I quit those. Anyway, I seem to be getting on just fine with that. I mean, I don't have Kevin Hart abs but crunches tone me pretty good.
For rest days, I recommend just doing some cardio work or something. Go for a run, use a stationary bike, something like that. But maybe drop your other work. 6 days/week of intense ab work seems a bit overkill. I alternate what I do.
A note on leg raises: If you're doing all this stuff I'm sure you know what you're doing but be careful. Double-leg raises bear the risk to accidental injury. Doesn't seem like it but they can.
Also I had no idea there were multiple parts to your core. Shows you how much I care about the details. I just work whatever I want and don't care about the technical stuff until I injure myself.
As for the other workout, I'm not sure. I think your plan might be more effective but the woodchoppers are pretty good too. Then again, that also utilizes equipment. Crunches I think mostly do surface toning while things like both of these workouts, pilates, etc, work deeper under the surface. So I don't know, maybe stick to your workout you already have (maybe throw in some weight work like they had). Or just ride a horse. That'll work your core too.
So for your protein, I happen to know a thing or two about that. A lot of bodybuilders eat/drink INSANE quantities of protein thinking they can't get too much but that's not true. In reality too much protein causes a lot of stress to your kidneys because they have to filter all that out. Eventually (I'm not talking in like 40 years, either, mate) they start having problems and then the builders realize they were being stupid for that. I mean honestly just eat plenty of things like peanut butter, eggs, etc. Don't go crazy with protein drinks; one a day ought to be plenty if you're diet is good.
Wow that's a long answer. I guess I'm just glad I finally have someone I can discuss this kind of thing with.
Lookin' forward to a fair chat with ya mate...
