Ab Finisher

Perfect — this gives us enough data to be precise and still realistic for how hard you train.

You’re 206.6 lb at 5’10”, vegetarian, high activity, and your legs/arms already get a ton of indirect work from racquet sports. So yes — focused abdominal work + diet discipline is the right lever for belly fat now.

Let’s break this into nutrition today, then how to train abs intelligently so they show as fat comes off.

🥣 Today’s Nutrition (Rest Day, Fat-Loss Focused)

Lunch: Lentil Soup (70% calories)

Excellent choice.

Why lentils work for you:

• High protein + fiber → appetite control

• Slow carbs → stable insulin

• Good for recovery on a rest day

Just watch portions:

• Keep it to ~2–2.5 cups

• Avoid bread on the side today

Breakfast (already eaten)

Vegan eggs + mushrooms

👍 Good protein, low carb

If still hungry later:

• Add chia seeds or walnuts (small amount)

• Green tea or coffee is fine

Dinner (Light & Protein-Forward)

Goal: finish the day slightly hungry but satisfied

Good options:

• Tofu + steamed vegetables

• Chickpea & vegetable stir-fry (no rice)

• Greek-style yogurt alternative (high protein, low sugar)

• Protein shake + berries if appetite is low

📊 Macro Targets (Rest Day)

Based on your size and activity:

• Calories: ~2,000–2,200

• Protein: 130–150g

• Carbs: Moderate (front-loaded)

• Fat: Moderate, not low

This keeps fat loss moving without hurting recovery.

🔥 About Belly Fat (Important Reality)

You cannot spot-reduce fat — but you can:

• Build visible abs underneath

• Improve neuromuscular control

• Tighten the waist appearance

Which you’re already starting to do.

🧱 Abdominal Training That Actually Works (2–3× / week)

You’re already doing:

• Ab crunch machine

• Situps

• Pallof press

Good — but now we refine.

1️⃣ Anti-Extension (Flat Stomach Look)

Do these slowly:

• Dead bugs

• Hollow body hold (20–40 sec)

• Plank with slow breathing

Why: trains the deep core (transverse abdominis)

2️⃣ Anti-Rotation (Waist Tightening)

You already do Pallof presses — excellent.

Progressions:

• Pallof press with step-out

• Cable chops (slow)

• Single-arm carries

3️⃣ Lower Ab / Pelvic Control (Key for Belly)

• Reverse crunch (controlled)

• Hanging knee raise (slow)

• Lying leg lowers (bent knees first)

4️⃣ Visible Ab Thickness (Light, Controlled)

• Cable crunch

• Decline situps (slow eccentric)

Avoid:

• Heavy weighted twisting

• Fast reps

📅 Weekly Core Plan (Fits Your Schedule)

On 2–3 days/week, add:

• 10–15 minutes after workout

Example:

• Dead bug 3×8 slow

• Pallof press 3×12 each side

• Reverse crunch 3×10

• Plank breathing 2×40 sec

That’s it.

⚠️ Key Mistakes to Avoid

• Too much ab volume → fatigue without results

• Starving yourself → cortisol + belly fat retention

• Ignoring breathing mechanics

🧠 Final Reality Check

At 206 lb, your abs will start to show clearly closer to:

• ~190–195 lb

  
  

  assuming muscle mass stays high (which yours likely will).

You’re not far.

You’re doing the hard part already — the remaining step is consistent, boring nutrition on rest days and smart core work, not more intensity.

If you want, I can:

• Set a 2-week vegetarian fat-loss meal framework

• Or design a 10-minute “ab finisher” that complements tennis/pickleball without overuse

Just tell me which you want.