The supplements I take are whey and casein protein and a multi-vitamin. Some tips I would encourage you to do are to change up your workout routine every three-four weeks - perform ab workouts after a lifting session or after cardio - consume less sodium in your diet - perform ab workouts with 30 second rests - perform ab workouts in a circuit to reduce fatigue in certain abdominal areas.

My typical day starts with 5 egg whites with oatmeal ( Always eat in the morning or your body will break down right away) Rest of the day every three hours I eat at least 40 grams of protein with 40 grams of carbs which would be either Whey Protein with oatmeal at one sitting or meals like lean steaks, fish, chicken or tuna fish with oatmeal or potato for my carbs. I guess I eat a lot of Oatmeal because it's about the only carb that the body does not store as fat, plus it breaks down slow so it keeps you full so your not hungry all the time.

Here is my meal lists broken down:

10 am - 5 egg whites with oatmeal, 1 PM - chicken with potato, 4 PM - chicken, fish or steak with oatmeal, 5 PM - work out, 7 PM or right after workout I have protein drink with oatmeal, 8 PM - tuna or some type of 40 gram protein meal with oatmeal, 11pm　- protein drink

So I try to eat every two-three hours.

I think for sit-ups if you do overhead raises where you lay flat on a bench and grab a bar behind you while raising your legs. Those hit most of your entire mid section. Also if I was a guy I would do hanging leg raises because they would ad thickness to your ABS. I just think when I do those they get to muscular (looks good on a guy but not that feminine on a girl ). I also do ab crunches on a slight incline board, however i'll only raise my back off the board maybe an inch or two. People do these wrong by going all the way off the board then you release your resistance off the board.

I train my abs two times a week for 20 minutes. The reason for this is that I do heavy leg workouts and chest workouts so the middle gets real tight and can help with working the abs. If I do ABS like 5x a week then I feel I get burned out then when it comes to the main dumbbell or barbell workout I would just do half and leave because of burnout.

I guess the main goal is to not stop on the days you feel tired try to do something. Also break your body parts into groups and let them rest at least 72 hours before slamming them again. Try to do reps around 8 - 15 for girls. When you start going over 15 reps then you need to add some weight to your stack. The week where you feel tired at least do light workouts instead of doing nothing.

Less than 3 years ago I knew nothing about bodybuilding and I don't kill myself either. It's JUST SCIENCE.　Craig Steven's　taught me that every girl without steroids can only get so big no matter how much she works out and still look very feminine. So lift heavy and eat right and within a year you will be shocked plus the body fat will melt off and you will see abs without actually doing a ton of ab exercises.

So have fun, Lots of Love, and eat right.